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- roxanne w squat jumps
skill/strength- abmat situps hvy
wod- 50m w object, hopping NOT running, alternate legs as best as possible, push jerk @me, 5 rounds (don't hate me)
cooldown- me pullup