CrossFit Workout Of The Day Fitness
A. EMOM12 (3 sets of each):
Minute 1 – Push Press x 5 reps [heavier than previous week]
Minute 2 – Front Rack Reverse Lunges x 12 reps (6/leg)
Minute 3 – Supinated Bent Over Row x 5 reps (same weight as push-press)
Minute 4 – FLR Hold x 50 seconds (on rings if FLR is easy)
B. Every 4 minutes, for 12 minutes (4 sets):
Bench Press 4-6 reps @20X1 [all heavier than last week]
Between each set, perform 8-10 banded face pulls
C. Every 90s for 9:00
3 Sumo Deadlifts [heavy]
5 BJSD (24/20)
80m Sprint
Perform each set as quickly as possible.