Sunday, Dec. 13 CrossFit Workout of the Day
Warm-up
3 rounds:
5 scap push-ups
10 supermans
30 seconds handstand hold at wall
Strength
Performance
Work to 1RM weighted pull-up
1 max set unweighted strict pull-ups
Fitness
10 minute EMOM: 3-5 strict pull-ups
Conditioning
20-minute EMOM:
Minute 1 – 10 calorie assault bike/12 calorie row
Minute 2 – 10 hspu
Minute 3 – 40 double unders
Minute 4 – 10 burpee box jumps
Minute 5 – Rest
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