CrossFit
Main
3 person teams; I go, you go style
15 min clock
station 1: 100m empty sled push- 50 down/50 back- light and fast
station 2: 10 double DB shoulder-overhead – regular working weight UB reps
station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1)
Longevity
Main
same as CF class, keep it light and fast
QuickFit/At home
Main
same as CF class, keep it light and fast
