21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21

Knee to Elbows

For load:
Deadlift 5-5-5-5-5 reps

Ruck 30 minutes

CrossFit is designed to develop general physical skills. Here are some to consider. You might be surprised at the interconnections.

1. Speed – The ability to minimize the time cycle of a repeated movement.
2. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
3. Agility – The ability to minimize transition time from one movement pattern to another.
4. Accuracy – The ability to control movement in a given direction or at a given intensity.