CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder presss, 15-push press, 10-push jerks.

Strength: Shoulder Press Find new 1RM

WOD: AMRAP in 20:00 of 1-rope climb, 5-dead-hang chin-ups, 10-knees to elbows, 20-lunges.

L-2: 10-rope pull-ups,10-knees to elbows,20-lunges.

Youth and Pro Athlete

Strength: Kipping handstands

WOD: 10-rounds of 1:00 min kick boxing and sprawl drills.

Speed: 800 m run, 500 m row, 100 m run. 2:00 min rest.

SealFit

 Endurance: 4-mile timed run

Skills and Recovery

Pre WOD skills: Kipping handstands

Post WOD recovery: Banded shoulder, banded hip and PSOAS stretches.