Posted by & filed under Workout of the Day.

WARNING… Cuteness overload!!!  Look at these future crossfitters already bonding ; )


Dynamic Warmup & Mobility: minute 0 – 20
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 45
Deadlift 5×3 @ 80% – Session 5 of 10

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load for the deadlift, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: Minute 46 – 60
3 Rounds for time:
15 Box Jumps 20” / 24”
15 Kettlebell Swings 35 / 53

Score: Total time

“Fun with Tabata”
Complete max reps of 4 different stations of, 8 cycles of 20 seconds on, 10 seconds rest. Alternating cycles with a Dynamic movements / Static holds. Complete the full 8 Cycles before moving to the next station. Take a 40 second rest to transition before starting 1st of 8 cycles.

Sled Push / Sled Push – Moxie, modify with Assault Bike.
SDHP / Supine Bridge – Scale this up with alternating 1 Single leg Bridge alternate every 10 seconds
Left Side Plank / Right Side Plank
Renegade Rows / Dead Bugs or Hollow Hold

You may start at any station except the Plank station.