WORKOUT OF THE DAY 21092022

CROSSFIT
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 burpee pull-ups
– Pull-up bar is 30 cm above reach.

CROSSFIT BASICS
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 jumping pull-ups
– Pull-up bar is 15 cm above the top of the head.

POST WORKOUT
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

CFP+ PERFORMANCE
​​10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs

– Use a C2 bike, Assault bike, or Echo bike.