CrossFit 101
May 18th, 1-3 pm
This is a free workshop for members who have been training for 3+ months.
Sign up under Workshops.

Warmup
Jump rope 3 minutes

12 Minutes
Partner Calisthenics – push-ups, squats, sit-ups, carries

Skill
20 Minutes
Review Tactical Getup and Sprawl
Straight Punches
Heavy Bag Punch Combos – punches, Getups, sprawls***

***If you do not have 16oz boxing gloves, you may not do the punch drills on the heavy bags. Substitute one jumping jack for every punch.

Conditioning
10 Minutes AMRAP
10 Alternating Lunges
15 Ball Slams
25 Double Unders