Who needs weights when you can give free rides

 

CrossFit WOD

For time:
Run 1 Mile
3RFT
5 HSPU
10 Pull-Ups
15 Air Squats

Rest 2 Min

Run 800m
2RFT
10 HSPU
20 Pull-Up
30 Squats

Rest 2 Min

Run 400m
1RFT
30 HSPU
30 Pull-Ups
30 Squats

Mobility:
KB Calf/IT Band Mash
Lat/Shoulder Complex Roll/Mash


SWEAT

A Little Bit of Everything!

1 mile Run
–4 Rounds–
10: DB Cleans
10: DB Push Press
10: DB Squats
–4 Rounds–
10: Burpees
5: Pull-ups/Negatives
10: Slam Balls
5: Push-ups/Negatives
1 Mile Run