CrossFit Workout of the Day

1. Spend 10-15 minutes:
Pick a skill to work on

2. For Time:
Run 1 Mile
Rest 3 minutes, then…
For Time:
21 – 15 – 9
Chest-to-Bar Pull-up
KB Swing (53/35)
*Score = mile time + wod time

3. Mobility: Hamstring Rollout, Forearm Smash,
Lowback Rollout, Shin Smash