CrossFit 623 - Daily WOD

Mobility!
Skill: 10 Minute GOAT work (anything your class wants to work on, even lift techniques “without weight”)
WOD: 4 Rounds
400 Meter Run (4-50 meter sprints—be explosive)
15 pushups (5 diamond, 5 regular, 5 wide-set)
10 Air Squats
5 Strict Pull-ups
Then on the Rower….
2 minutes hard (resistance 10)
Easy 1 minute
2 minutes hard (resistance 8)
Easy 1 minute
2 minutes hard (resistance 6)
Easy 1 minute
2 minutes hard (resistance 4)
Easy 1 minute
2 minutes hard (resistance 2)

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