Warm Up
21 Box Jumps
15 Push Ups
9 Hollow Rocks
30 Russian KB Swings
20 Situps
10 Supermen
Max Dip Hold (Top on Matador)
Max Air Squats in 1 Minute
Skill
5 Minutes
5 Goblet Squats
5 Goblet Lunges
5 KB Swings
WOD
10 Minute AMRAP
7 Cal Row
7 Burpees
7 Sit Ups
100m Run
Soak It In
What are you doing to enjoy the moment that you are living in? As you get older, they say you get wiser. For the most part this is true, I for one try not to be in as big of a rush as I used to be. I try to slow down and enjoy the process of things a little more. Looking back I know I took alot of things for granted and didn't appreciate them like I should have my first couple years at CFNA. If I walk into the end of a big class where the atmosphere is crazy intense, I stop and just watch for a few minutes, take it all in. If I'm coaching a class where someone is doing something they never have before, I go grab my phone and take a picture or video. Life goes fast, so why not try to capture and save some of the awesome moments. So let's all take note of those "special" moments and try to soak them in a little more!
Warm Up
10 Minute EMOM
Plate Push D&B
10 Lunges
*Alternate movements with partner if need be
Skill
5 Rounds
100m Row
5 Ring Rows
:30 High Plank
WOD
10 Minute AMRAP
10 Medball Slams
10 Medball Push Press
10 Medball Deadlift
10 Medball Front Squats
10 Burpees
10 Box Jumps
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