WORKOUT OF THE DAY 11072022

CROSSFIT
Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
 
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (30/40kg)
 
CROSSFIT BASICS
Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
 
AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (25/35kg)
 
POST WORKOUT
2 sets:
1:00 couch stretch/side
 
CFP+ PERFORMANCE
10 sets for load:
1 pause back squat + 2 back squats
– Start at 70% and increase load as much as possible without sacrificing bar speed.
– Rest exactly 2:00 between sets.