WORKOUT OF THE DAY 28102021

CROSSFIT
For Time:
4 Legless Rope Climbs 
40 Alternating Single-Leg Squats 
40 Alternating DB Snatches 22.5/15kg
3 Legless Rope Climbs 
30 Alternating Single-Leg Squats 
30 Alternating DB Snatches 
2 Legless Rope Climbs 
20 Alternating Single-Leg Squats 
20 Alternating DB Snatches 
1 Legless Rope Climbs 
10 Alternating Single-Leg Squats 
10 Alternating DB Snatches

CROSSFIT BASICS
For Time:
4 Legless Rope Climbs 
40 Alternating Single-Leg Squats 
40 Alternating DB Snatches 10/5kg
3 Legless Rope Climbs 
30 Alternating Single-Leg Squats 
30 Alternating DB Snatches 
2 Legless Rope Climbs 
20 Alternating Single-Leg Squats 
20 Alternating DB Snatches 
1 Legless Rope Climbs 
10 Alternating Single-Leg Squats 
10 Alternating DB Snatches

POST WORKOUT
Accumulate:
1:00 L-Sit Hold 
50 Seated Leg-Lifts Over DB
 
3 Sets:
:30 Wrist Extension Stretch / Side 
:30 Supine Snow Angel

CFP+ PERFORMANCE
5 Rounds for time:
1000m Assault Bike
Rest 2:00 between rounds