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CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20

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

WOD: ”Michael” In honor or Lt.Cdr Michael McFGreevy. KIA Afghanistan 2005

Three rounds of 800 m run, 50-ghd sit-ups and 50-ghd hip extensions.

If you have never done GHD sit-ups before then this is not the time to try.

Youth and Pro Athlete

Strength:

Speed:

SealFit

Stamina:

Endurance:

Skills and Recovery

Pre WOD skills:

Post WOD recovery: