Some of the Crossfit Sports PT Kids…..CONGRATS!!!!  YOU GUYS ROCK!!

Crossfit Griffin!

Endurance:

 C2: 30:20×8 All out effort!

Run:  Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k.  Do not reduce the speed!

WOD:

I.  Dynamic Warm Up
      30/20/30

II.   FOUR rounds for time:

• 100 ft. Weighted walking lunge , carry appropriate weight
• 24 inch box jump 30 reps
• 20 Dead Hang Pull ups (use band if necessary)

III.

• 100 Butterfly Situps OR
• 100 Weighted Rocking Chair Situps (weight scaled as necessary…go heavy!)