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CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-front squats, 15-OH squats, 10-back squats.

Strength: Squat 1) 5 x 75% 2) 3 x 85%, 3) max reps x 95%

WOD: AMRAP in 12:00 of 150 wall ball, 90-double unders, 30-muscle-ups.

Youth and Pro Athlete

Strength:

WOD: 

SealFit

Stamina: .

Endurance:

Skills and Recovery

Pre WOD skills:

Post WOD recovery: PSOAS, Hamstring, Calve and banded shoulder stretches.