CrossFit Workout Of the Day for CF Fitness
A. EMOM16 (4 sets of each):
Minute 1 – Push Press x 8 reps
Minute 2 – Front Rack Reverse Lunges x 16 reps (8/leg)
Minute 3 – Supinated Bent Over Row x 8 reps (same weight as pushpress)
Minute 4 – FLR Hold x 30 seconds (on rings if FLR is easy)
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press 6-8 reps @20X1
Between each set, perform 8-10 perfect Banded Face Pulls
C. EMOM10
5 Heavy Russian KBS
50m Sprint
Perform each set as quickly as possible.