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 / 12 @ 10′, L-2: 10 at 9′

Youth Athlete

Strength: 5 x 5 front, back and overhead squats.

Speed: 6-hill sprints

SealFit

Stamina: Five rounds of 10-body blasters, 10-burpee over box jumps, 20-1-armed push-ups (10-each) 1-mile partner buddy carry. Switch when tired.

Endurance: 5k run, 5k row, 5k run.

Mobility and Recovery

Pre-WOD Skills: 5 x 5 snatch balance, start with bar and add each set.

Post WOD Recovery: PSOAS, Hamstring, and banded shoulder stretches.