WORKOUT OF THE DAY 21072022

CROSSFIT
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
 
AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
 
CROSSFIT BASICS
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
 
AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring row
– Continue adding 1-rep to each round until time expires.

POST WORKOUT 
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
 
CFP+ PERFORMANCE
EMOM 20:
Min. 1 – 13/18 cal. row
Min. 2 – 40 double-unders