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.
skill/strength- stiff leg deadlift 7,7,7,7,7, glute bridge, 10,10,10,10,10, superset
wod- airdyne @2min, no rest then row @500m, no rest then 1unders x150, no rest then airsquat x25