CrossFit Workout Of the Day for CF Fitness
A. Box Jump; 3,3,3,3 @75%; rest 60s (at 75% of max BJ, so this should go up)
B1. DBRFESS @2010; 6-8×4; rest 60s (follow the tempo!)
B2. Pullup @2202; 3-5×5; rest 60s (sub ring row if needed)
+
12s Rower Sprints @100%
Rest 2:30
x6
Rest 5:00
x2
Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding