WORKOUT OF THE DAY 30122021

​CROSSFIT
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then…
2:00 max single-leg squats
4 rounds for time:
400-m run
30 hip extensions
 
CROSSFIT BASICS
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then…
2:00 max single-leg squats
4 rounds for time:
200-m run
20 good mornings
 
AT HOME
4 rounds for time:
400-m run
30 good mornings (light weight)
 
POST WORKOUT
3 sets
:30 foam roll hamstrings / side
:30 foam roll calves / side
 

CFP+ PERFORMANCEMOM 7:
EMOM 20:
Minute 1 | 15/10 calorie ski
Minute 2 | 10 burpee box overs 
– Sub row or bike if needed.