CrossFit Workout of the Day

1. Every minute, for 10 minutes:
Front Squat x 2 reps
*Build to today’s heavy double

2. For Time:
Run 1 Mile
30 Handstand Push-ups
Run 800m
20 Toes-to-Bar
Run 400m
10 Ring Muscle-ups (20 Chest-to-Bar Pull-ups)
*25 minute Time Cap

3. Mobility: Spend 2 minutes at each station
Station 1 – Lacrosse Ball on Upper Back
Station 2 – Foam Roll Quad/Hamstrings