WORKOUT OF THE DAY 19102021

​CROSSFIT
2 Sets:
10 Single-Arm Ring Rows /Arm 
:30 Ring Row Hold
Use two hands to hold at the top of the ring row hold
 
For Time:
3:00 Handstand Hold 
100 Squats 
50m Handstand Walk 
100 Squats 
30 Handstand Push-ups

CROSSFIT BASICS
2 Sets:
10 Single-Arm Ring Rows /Arm 
:30 Ring Row Hold
Use two hands to hold at the top of the ring row hold
 
For Time:
3:00 Plank Hold 
70 Squats 
50m Bear Crawl 
70 Squats 
30 Push-ups
 
POST WORKOUT
2 Sets 
:30 Banded Shoulder Stretch / Side 
:30 Wrist Extension Stretch / Side

CFP+ PERFORMANCE
12min EMOM:
Minute 1: 1-7 Ring Muscle-ups 
Minute 2: 12 V-Ups