SPD CrossFit

Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Pullups
10 Pushups
15 Air Squats

800m Cruise Intervals

5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups

800m Cruise Intervals

5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps

800m Cruise Intervals

Post time to comments:

Cool-Down:
Post workout stretching