Monday, July 5

Warm Up:

None

Skill: Running Drills

Jump Rope - 4 x 50m start and stop running with rope

Single Leg - butt kickers

please watch:

http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

WOD:

3 sets of 4 reps Back Squat - 70% max

then...

8x 150m Sprints - in front parking lot