CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-push-ups, 15-tricep push-ups, 10-dive bomber push-ups.

Strength: Bench Find new 1RM

WOD: Five rounds of 21-Turkish get-ups, 21-sit-ups, 200 m run.

RX: 45 / 33lb bar, L-2: 25/10lb KB.

Youth and Pro Athlete

Strength: 50-Ring Dips and 50-chin ups.

WOD: Helen

Speed: Four cone and back pedal drills.

SealFit

Endurance: 5k 25lb ruck run

Skills and Recovery

Pre WOD skills: Turkish get-ups.

Post WOD recovery: Foam roller and Lacrosse Ball MFR.