CrossFit Workout Of The Day 1/9/2020

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CrossFit:

21 minute workout:

10 minutes on, 1 minute to transition, start on multiple stations to facilitate class:

AMRAP#1:

7/4 Cal Bike

7 Push-ups or HSPU

AMRAP#2:

7 Step Down Box Jumps (high for more experienced)

20m Farmer Carry

Then:

ROMWOD

2min/side shoulder bands

2Min/side Lizard

2Min/side Pigeon

QuickFit:

16 minutes for total reps:

1 min bike for calories

1 minute curl to press

1 minute row for calories

1  minute wallballs

repeat 3x