CrossFit:
A. Three sets of:
Back squat x 8-10 reps @ 45-65%
Rest 60 seconds
Nose-to-wall/Box handstand hold x 45-60 seconds
Rest 60 seconds
Side plank x 30 seconds each side
Rest 60 seconds
B. In teams of three, row as many meters as possible in 12 minutes
QuickFit:
3 rounds for time:
Ring Rows x 10 reps
Box step ups x 10 reps each leg
Single unders x 60 reps
Rest 60 seconds
