WORKOUT OF THE DAY 24122021

CROSSFIT
Pre-Workout:
2 sets:
15 DB rows / arm (heavy)
Max superman hold
 
10 x 1:00 rounds for calories:
60m shuttle sprint (5m, 10m, 15m)
3 deadlifts 140/90kg
Max Assault bike calories
– Rest 2:00 between rounds
 
CROSSFIT BASICS
Pre-Workout:
2 sets:
15 DB rows / arm (heavy)
Max superman hold
 
10 x 1:00 rounds for calories:
40m shuttle sprint (2 x 20m)
3 deadlifts 60/40kg
Max Assault bike calories
– Rest 2:00 between rounds
 
AT HOME
10 x 1:00 rounds:
60m shuttle sprints (5m, 10m, 15m)
10 weighted deadlifts
Max jumping lunges
– Rest 2:00