Wednesday, October 9th, 2024

WORKOUT OF THE DAY

Warm Up
CrossFit Warm Up
2 Shuttle Runs

Skill:
Banded Overhead Distraction 
Chest to Bar Progression

WOD:
For Time:
Run 400 M
3 Rope Climbs
Run 200 M Backwards
12 Chest to Bar Pull Ups
Run 400 M
3 Rope Climbs
Run 200 M Backwards
12 Chest to Bar Pull Ups

Skill/Mobility:
Lat Roll Out
6-8 Dragon Flags
30 Banded Hamstring Curls