CrossFit Workout of the Day

1. 3 sets of:
Station 1: Muscle-Ups x Max Reps in 45 seconds
(or 60-90 seconds of progression work)
Station 2: Handstand Walk x Max Distance in 45 seconds
Station 3: L-Sit Hold x 45 seconds
*Rotation stations every 2 minutes

2. Against a 12 minute running clock..
Row 1500/1300m
then in the remaining time AMRAP…
12 Push Press (95/65)
20 Wall Balls (20/14)
*Score will be Row Time & Rep Total

3. Mobility: Archer Pose with Saddle Legs,
Soft Tissue work on Hamstrings and Lats