3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Back extensions
KB swings
Plank walk out
Double under practice


A. HPC Skillwork – 10 min
B1. RDL @3010, 4 x 4 – 6; rest 60 sec
B2. CG Bench press @3010, 4 x 4 – 6; rest 60 sec
B3.1 min amrap Box Jumps x 4; rest 2 min (step down)


It was awesome to see all the team work going on today at SMCF. Crossfit truly becomes a completely different sport when you have to rely on someone else. I think it’s awesome to hear the cheers of a team mate during a tough work out. You guys and gals all did awesome!!! Hope you all had a great day today!!!