CrossFit: Every min on the min for 10:00 minutes, conduct 5 reps of the following, Front Squats, OH Squats, Back Squats. Then endurance.
Warm-up: JA's, 5:00 JR, 25 Broomstick squats of each, Five rounds of 5-wall ball and 5 push-ups.
Level-3: 50% BW
Level-2: 35% BW
Level-1: 25% BW
CrossFit Kids:
Super Frogs: 35lbs
Leap Frogs: 25lbs
Tree Frogs: 1-10lb DB
Tadpoles: 1-5lb DB
Endurance: Jump rope, 250 doubles, or 750 singles.
Chaos
