CrossFit Workout of the Day

1. 3 sets of:
GHD Sit-ups x 10-15 reps
Rest 60 seconds
Front Racked KB Carry x 60 seconds
Rest 60 seconds
Tempo Ring Row x 6-8 reps @ 32X2
Rest 60 seconds

2. “Mad Apple Test #4”
3 Rounds For Time:
10 Thrusters (115/75)
15 Burpee Box Jump Overs (24/20)
20 Pull-ups

3. Mobility: Spend 1-2 minutes:
Death Stretch (each leg)
Lacrosse Ball on Upper Back