I can't think of a better way to end the work week. Happy Friday, Crossfitters!!
Warm Up
800m Run
10 Push Ups
10 Dips
10 Air Squats
10 Back Extensions
Stretching/Mobility
Skill
3x5 Kipping Pull Ups, using a gymnastics or butterfly kip
WOD
"Fight Gone Bad"
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Row for Calories
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box Jumps (20")
Push Press (75/55lbs.)
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