WARM-UP:  250m Row 10 Air squats 5 Inch worms 10 LH push-up 5 Lunge to instep (each) X2   SKILL: Shoulder mobility Hip mobility  

WARM-UP: 400m Run Plyos 15 Reverse slam ball throws for distance SKILL: Sled Pushes (12:00) Teams of 3 or 4, relay style Down and back,

WARM-UP:  2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep

WARM-UP:  2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep

WARM-UP: 200m Run 15 Squats 200m Run 15 Straight leg sit-ups 200m Run 15 Lift hand push-ups 200m Run 15 Ring rows WOD: 20 Minute

WARM-UP: 200m Run Plyos SKILL: 1:1 Rest 200m Run 400m Run 800m Run 400m Run 200m Run WOD: 7 Minute AMRAP 10 Burpees 5 Hang

WARM-UP: 3 Rounds 10 Burpees 10 Ring rows 10 Squats 200m Run SKILL:  Mobility WOD: Partner Chipper (split reps anyways, one person works at a

WARM-UP: 400m Run Plyos SKILL: 15 EMOM Minute 1,4,7,10,13: 15 Wall balls Minute 2,5,8,11,14: 30 Russian twist (total. 25/15) Minute 3,6,9,12,15: Shuttle run WOD: 3

WARM-UP: :30 Drills X 3 rounds Air squats Good mornings Push-ups Lunge to instep Inch worms Burger warm-up SKILL: 8 Minute EMOM Clean complex: hip+hang+full

WARM-UP: 200m Run 20 kicks ( total ) 200m run 20 lunges ( total ) 200m run 20 Pelvic raises 200m run 20 air squats