CrossFit: Squats and muscle-ups, squats, pull-ups, and ring dips.  

• Level – 1: 100 / 2, 80 / 4, 60 / 6, 40 / 8, 20 / 10 of squats and muscle-ups.

• Elements: 80/ 12, 60 / 18, 40 / 24, 20 / 30 of squats, pull-ups and dips.

• Super Frogs: 100 / 2, 80 / 4, 60 / 6, 40 / 8, 20 / 10 of squats and muscle-ups.

CrossFit Kids: Squats and Skin the Cats.

• Leap Frogs: 3 rounds, 5 skin the cat pull-up combo /  15 squats.

• Tree Frogs: 3 rounds, 5 skin the cats / 15 squats.

• Tadpoles: 3 rounds, 3 skin the cats / 10 squats.