CrossFit Workout Of the Day for CF Fitness
A. Box Jump; 2,2,2,2 @90%; rest 60s
B1. Front Squat @2010; 3-5×5; rest 60s
B2. Pullup @2202; 3-5×5; rest 60s (sub ring row if needed)
+
20s AD Sprint/Banded Partner Sprint @100%
Rest 2:40
x3
Rest 5:00
x3
Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding