CrossFit
Gymnastics Skill Development
A. Handstand/Handstand kickups/handstand walks
B. Death by handstand walk 10′ increments
Longevity
30-20-10
Wallball
Ring row
QuickFit
E5minx20 (4 sets)
1 min assault bike cals
1 min jump rope
Run 400/300/200m
*run should be completed in 2 min or less