WORKOUT OF THE DAY 23122021

CROSSFIT
Pre-Workout:
1:00 strict handstand push-ups
– Rest 1:00
1:00 toes-to-bars
– Rest 1:00
1:00 kipping handstand push-ups
 
 
For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
 
 
CROSSFIT BASICS
Pre-Workout:
1:00 push-ups
– Rest 1:00
1:00 hanging knee raises
– Rest 1:00
1:00 push-ups
 
 
For time:
1,600/1200-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
 
AT HOME
For time:
300 double unders / 200 lateral hops in place 
– At 0:00 complete 1 burpee, at 1:00 complete 2 burpees, at 2:00 complete 3 burpees. Continue this pattern until you complete 200 lateral hops in place.
 
 
POST WORKOUT
Accumulate:
1:00 banded shoulder stretch / side
 

CFP+ PERFORMANCEMOM 7:
10 rounds for distance:
1:30 work
– Rest :30 between rounds
– Row, bike, ski, or run