WORKOUT OF THE DAY 13062022

CROSSFIT
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
 
After Party
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
 
CROSSFIT BASICS
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
 
After Party
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
 
POST WORKOUT
3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts
 
CFP+ PERFORMANCE
Every 2:30 for 5 sets:
7 front squats (from the floor)
– Start at 50% of 1-rep front squat and build to a heavy set.