Front Squat (5X3 80%)
Shoulder Press (5×3 80%)
Metcon (AMRAP – Rounds)
AMRAP in 20 min
1 cone sprint
1 man-maker with dumbells
1 sled push
6 tire flips
THE TEN GENERAL PHYSICAL SKILLS
What We Do In CrossFit
Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – The ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.