CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2: 20-junk yard dogs. Part #3: 20-shoulder press, 15-push press, 10-strict ring pull-ups.

Mobility and Recovery: The pattella tendon

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

WOD: Five rounds of 5-body blasters, 10-push press, 15-box jumps.

RX: 135 / 95, 24″, L-3: 85% 1RM shoulder press, 24″, L-2: 75% and 18″.

Body Blaster = burpee, knee to elbow, pull-up.

Youth and Pro Athlete

Strength: 5 x 5 shoulder press, 3 x 3 push press, 3 x 1 push jerks.

Speed: Back pedal drills

Agilities: Weaver, 3-cone, long back pedal drills.

SealFit

Endurance: 500 m sidestroke no fins, 500 m DP swim, 1000 m SS w/fins.

Skills and Recovery

Pre WOD skills: Skin the cats

Post WOD recovery: Back and shoulder work.