WORKOUT OF THE DAY 29092021

​CROSSFIT
3 Sets:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm 
:30 Single-Arm KB Rack Hold / Side
 
AMRAP 5
5 KB Swings Single-Arm Swings 24/16kg 
10 Up-Downs to Plate
 
Rest 3:00
 
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
 
Rest 3:00
 
AMRAP 3
Max Distance Single-KB Carry

CROSSFIT BASICS
3 Sets:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm 
:30 Single-Arm KB Rack Hold / Side
 
AMRAP 5
5 KB Swings Single-Arm Swings 12/8kg 
10 Up-Downs to Plate
 
Rest 3:00
 
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
 
Rest 3:00
 
AMRAP 3
Max Distance Single-KB Carry
 
POST WORKOUT
2 Sets 
:30 Cat Cow Stretch
:30 Standing Hamstring Stretch / Side
:30 Groin Stretch / Side

CFP+ PERFORMANCE
Stamina
5 Rounds For Time:
26/19 Calorie Row
26/19 Calorie Bike
Rest 2:00 between rounds