Fundamentals #4 CrossFit Warm-up: JA’s, 20-squats, 10-push-ups, 3-bupees as fast as possible. 400 m run at half speed, work on stride. Part #2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-snatch grip open to high pulls with 50% 1RM snatch weight. Strength: Dead-lift find new 1 rep max. WOD: 12-40 m sprints, rest 1:00 between Then do

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60-ring dips 40-sandbag ground to shoulder lifts 20-over box jumps 10-rope climbs

0700 500 push-ups, 20-hill sprints, 1-mile buddy carry. 0800 2.2 mile run to Enatai Beach, Cold water conditioning, 20-buddy drag, carry and water tow races. 0930 2.2 mile run to gym 1000 Class WOD, 1k Row, 50KB swings, 800 m run. RX: 70 / 55. 11o0 100-burpees 1130 Lunch 1200 5k 50lb sandbag run 1245

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CrossFit Warm-up: JA’s high knee walk, butt kick run, 2-side shuffles, 2-karahokes, 4-50% POSE Sprints. Part #2: Strength: Back Squat 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95% WOD: 10-20-30-40 of pistols, wall ball and a hill run after each set. RX: 20 / 15 @ 10′, L-3: 16 /

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CrossFit Warm-up: JA’s high knee walk, butt kick run, 2-side shuffles, 2-karahokes, 4-50% POSE Sprints. Part #2: 20-push-ups, 15-tricep push-ups, 10-dive bomber push-ups. Mobility and Recovery: Back and Hamstring work Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95% WOD: 10-rounds of 10-sit-ups, 10-pull-ups, hill run. RX: GHD, L-2:

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