WORKOUT OF THE DAY 28022022

CROSSFIT
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
 
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
 
CROSSFIT BASICS
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
 
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders
 
POST WORKOUT
3 sets:
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side

CFP+ PERFORMANCE
Every :30 x 12 sets:
1 power snatch + 1 hang squat snatch
Perform the snatch complex unbroken
Hold a challenging weight across all sets — around 60-70% of your 1-rep max.