WORKOUT OF THE DAY 12092022

​CROSSFIT
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (40/60 kg)
15 lateral burpees over the barbell
12 alternating front-rack lunges (40/60 kg)

CROSSFIT BASICS
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (25/35 kg)
10 lateral burpees over the barbell
12 alternating front-rack lunges (25/35 kg)

POST WORKOUT
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

CFP+ PERFORMANCE
7 Sets:
3 weighted strict pull-ups
3 weighted strict dips
-Increase loading across as many sets as possible