CrossFit Workout of the Day

1. 4 sets of:
Strict Bar Dip x 6-8 reps @ 22X1
Rest 60-90 seconds
Single-Arm KB Overhead Walking Lunge x 10 reps (each arm)
Rest 60-90 seconds

2. 10 minute AMRAP:
5 Thrusters (115/75)
25ft Handstand Walk (10-15 Thomas Touches)
10 Thrusters
25ft Handstand Walk (10-15 Thomas Touches)
15 Thrusters
25ft Handstand Walk (10-15 Thomas Touches)
*Continue to add 5 Thrusters each round..
**Score = total reps (25ft HS Walk = 1 rep per 5ft)

3. Mobility: Delt and Biceps Smash,
Rollout Lowback and Hamstrings