CrossFit Workout Of the Day for CF Competition
Focus: Gymnastics, Structural, Balance, CP Battery
A. Four sets, not for time, of:
Handstand Push Ups x 6-8 reps @ 2″ defecit
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-7 reps @ 21X1
L-Sit Hold 45-60 seconds
B. Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Snatch @50/40 + 3 Muscle Ups
Minute 2 – 8 Deadlifts @100/70 + 8 BJSD (30/24)
Minute 3 – 10 Walking Lunges with Kettlebells (2x 32/24 kg KBs – front rack carry)
C. Four sets of:
Romanian Deadlift x 6 reps @ 20X1; Rest as needed
D. Three sets of:
Back Extensions @4022; Max Reps
Rest as needed
Arrested Superman x 60 seconds
Rest as needed