CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
warmup- cardio, bergener
skill/strength- k2e 10,10,10, t2b 10,10,10
wod- deadlift 8, bentover rows 8, jumping shrugs 8, hang cleans 8, shoulder2overhead 8, 5 rounds, one min rest between rounds. Must not set bar down during rounds.
cooldown- front rack mobility