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Thursday 6/26/2014 CrossFit Workout of the day

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Warm up Banded Shoulder traction stretches 3 sets 5 Scorpion stretches 5 Spider-Man stretches 30 Sec plank 15 Sit ups 15 Supermans Strength/Skill For quality 15-12-9-6-3 Ring Push ups strict pull ups http://youtu.be/aHN1aLAF4RA Scale options Push ups (weighted) Inverted Ring Rows http://youtu.be/m8GZlHJulc8 Training Main site WOD "The GHOST" 6 rounds…