WORKOUT OF THE DAY 20122021

CROSSFIT
Pre-Workout:
6 sets:
6 single-arm KB front squats
– Alternate arms each set.
 
For time:
1,200-m run
63 KB swings 24/16kg
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
 
CROSSFIT BASICS
Pre-Workout:
6 sets:
6 single-arm KB front squats
– Alternate arms each set.
 
For time:
800-m run
42 KB swings 12/8kg
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups
 
AT HOME
For time:
1,200-m Run
63 weighted ground-to-overheads
36 V-ups
800-m Run
42 weighted ground-to-overheads
24 V-ups
400-m Run
21 weighted ground-to-overheads
12 V-ups
 
POST WORKOUT
3 Sets
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
 
CFP+ PERFORMANCEMOM 7:
For load:
5 bench presses (50%)
4 bench presses (60%)
3 bench presses (70%)
2 bench presses (80%)
1 Bench Press (90%)
then…
For load:
5 front squats (50%)
4 front squats (60%)
3 front squats (70%)
2 front squats (80%)
1 front squats (90%)