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Sunday, Dec. 11 CrossFit Workout of the Day

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Warm up
10 minutes:
10 hollow rocks
10 supermans
10 scap pull ups
10 ring rows
5 scorpions

Skill
Kipping pull up/toes to bar progression

Conditioning
Performance
Mainsite Workout 11/8/16
15 minute AMRAP:
4 bar muscle ups
6 dumbbell Turkish get-ups (40/20)
8 ring push ups

Fitness
15 minute AMRAP:
8 pull ups
6 Turkish get-ups
8 push ups

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