CrossFit Fitness: Workout of the day
A. Box Jump; 3,3,3,3,3 @70%; rest 60s
B1. DB RFESS @3010; 8-10×3; rest 60s
B2. Pull-up @2202; 3-5×5; rest 60s (sub ring row if needed)
+
10s Rower Sprint @100%
Rest 2:30
x4
Rest 5:00
x2
Notes:
box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding