CrossFit: Lunges, Situps, and Double Unders. 5:00 minutes rest then strength or endurance.
Warm-Up: JA's, 400 meter run, 5:00 JR, 25-OH Squats, 25-K2E.
Level-1: Four rounds. 50 reps of each exercise, 50 doubles or 150 singles.
Elements: Three rounds. 25 reps, 75 singles.
CrossFit Kids:
Super Frogs: Four rounds, doubles.
Leap Frogs: Four rounds, doubles.
Tree Frogs: Three rounds, 25 reps, 75 singles.
Tadpoles: Three rounds, 15 reps, 75 singles.
Strength: 5 x 5 push presses from the racks. 2-3 minutes rest.
Endurance: 20 x 25 meter Freestyle Breath hold sprints or 20 x 40 meter sprints. :30 seconds rest.
Coaching Notes: Hard WOD today, mental and physical toughness aren't given they are earned. Cowboy up and get to work. Make every rep count, dont sacrifice form for speed. On the push-presses, go back to basics and go through the progressions, broomstick-bar-wieghts. Each sprint during Endurance is 100%.
Great food, great freinds, great times!
