WORKOUT OF THE DAY 20012022

 CROSSFIT
Pre-workout:
EMOM 5:
Min. 1 | 18/13 cal row
Min. 2 | 21/15 cal row
Min. 3 | 23/18 cal row
Min. 4 | 21/15 cal row
Min. 5 | 18/13 cal row
 
5 rounds for time:
21/15 cal row/row
12 burpee box jump-overs 
1 legless rope climb 
 
CROSSFIT BASICS
Pre-workout:
EMOM 5:
Min. 1 | 18/13 cal row
Min. 2 | 21/15 cal row
Min. 3 | 23/18 cal row
Min. 4 | 21/15 cal row
Min. 5 | 18/13 cal row
 
5 rounds for time:
10/7 calorie row/bike
12 burpee box step-overs 
3 pull-to-stands
 
POST WORKOUT
3 sets
20 banded pull-aparts
:30 wrist extension stretch / arm

CFP+ PERFORMANCEMOM 7:
5 rounds for time:
1,000/800-m bike
– Rest 2:00 between rounds