Level 1

20 minute AMRAP

400 meter run

12 Ring Rows

12 Wall Ball

50 Jump Rope

400 meter row

12 KettleBell Swings

12 Ab Mat Sit Ups

50 Jump Rope

Level 2

20 minute AMRAP

400 meter run

12 Ring Rows

12 Wall Ball, 14/10#

50 Jump Rope

400 meter row

12 KettleBell Swings, 35/18#

12 Ab Mat Sit Ups

50 Jump Rope

Level 3

20 minute AMRAP

400 meter run

12 Pull Ups

12 Wall Ball, 20/14#

12 Double Unders

400 meter row

12 KettleBell Swings, 44/26#

12 Ab Mat Sit Ups

12 Double Unders

Level 4 Rx

20 minute AMRAP

400 meter run

12 CTB Pull Ups

12 Wall Ball, 20/14#

50 Double Unders

400 meter row

12 KettleBell Swings, 53/35#

12 Ab Mat Sit Ups

50 Double Unders

Motivation

These motivations are most often inspired by my daily personal experiences.  I have a teenage daughter now, so a lot of thought goes into how I handle my relationship with her.  There is a good deal of self reflection as a dad.  We are very similar so we tend to clash.  As a CrossFit coach I teach, instruct, and give advice all day.  She doesn’t want any of that from me.  She gets mad at me for reminding her to do her chores.  It is tough finding the balance of being supportive and just making sure she gets things done.  You may think with all my self reflection that I would have a lot to say about the topic.  Nope.  I don’t know what I’m doing or how to do it.  I’ll just tell her I love her multiple times a day and hope that doesn’t make her mad.

Strength

Back Squat

Strategy

Keep a steady pace. All repetitions of each exercise should be down in a row. No more than a 20 second break after each movement.

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