Greg Glassman, founder of CrossFit, wrote this in 2004:

“The magic is in the movement,

the art is in the programming,

the science is in the explanation,

and the fun is in the community.”

Remember that YOU control the MAGIC.

YOU control the effort behind every movement.

Focus on Movement Quality and Everything else will follow.

FITNESS

A) Back Squat: Fitness: 5-5-3-1+, rest 2-3 mins
B) Standing Calf Raise: 3 sets of 15-20 reps/Leg Rest :60 b/t sets
C) Alotta Tabata:
8 Rounds of :20/:10, with 1min Rest btwn stations:
Airbike Cals
DB Push Press
Situps
Walking Lunge Steps
Burpees

PERFORMANCE

A) Zercher Squat 5-5-5-5-5; Rest :90-2min
B) Standing Calf Raise: 3 sets of 15-20 reps/Leg Rest :60 b/t sets
C) Alotta Tabata:
8 Rounds of :20/:10, with 1min Rest btwn stations:
Airbike Cals
DB Push Press
Situps
Walking Lunge Steps
Burpees

Categories: WOD

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