Workout of the Day

Fitness Level 1

A. Five sets of:
5 Bench Press @ moderate-heavy
Rest 2-3 minutes

B. Three sets, not for time, of:
60 seconds of Kip Progression Practice
10-20 Tuck-Ups (or V-Ups)
5-15 Ring Rows

C. Four sets, for times, of:
200m Row
10 Push Press

Fitness Level 2

A. Muscle-Up Progressions
3 x 20 Kip Swings
3 x 10 Box Extensions
3 x 10 Seated MU with Band

B. Five sets of:
3-4 Bench Press
Rest 60 seconds
Max Strict Pull-Ups
Rest 2-3 minutes

C. Four sets for times of:
200m Row
10 Shoulder-to-Overhead (135/95lbs)
Rest 2-4 minutes
*Focus on high effort each set with lots of recovery in between. Goal is to work on the efficiency of Shoulder-to-Overhead. All sets should be unbroken. 

Muse Magazine Article by Coach Allie McCann 

Check out this awesome article on "10 Things You Didn't Know about CrossFit" in Muse Magazine -