CrossFit Workout of the Day (WOD) for Friday

Great workout day! For some reason, I felt really great and full of energy. So, I kicked it on the conditioning today!


Quick jog
GHD sit-ups (see video below)

Mobility and Stretching:

Shoulders and Hips


10,9,8,7,6,5,4,3,2,1 rounds of Wall Balls, Pull-ups, and Burpees

10 Wall Balls, 10 Pull-ups, and 10 Burpees
Then 9 Wall Balls, 9 Pull-ups, and 9 Burpees
Then 8 Wall Balls, 8 Pull-ups, and 8 Burpees
And so on, until you finish the last 1.

Strength Training:

5.3.1 Bench Press

GHD Sit-ups Video

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