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Sunday, August 13th Crossfit Workout of the Day

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Warm Up

2 rounds:
400m run
5 squat stretches
5 strict pull ups
10 walking lunges w/ PVC pass-thru
10 kip swings


Your choice of:

20-minute AMRAP
5 pull ups
10 push ups
15 squats


20-minute AMRAP
5 handstand push ups
10 pistols
15 pull ups

After Party

3 sets of:
8-10 bent over barbell rows
10-15 GHD hip extension
:20-:30 L-sit or L-tuck