WORKOUT OF THE DAY 20092022

CROSSFIT
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (35/50kg)
38/54 calorie row

CROSSFIT BASICS
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row

POST WORKOUT
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

CFP+ PERFORMANCE
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.