March 10

Crossfit: Take it to the max

Max Bench Press
and
Max Pullups
5 Rounds With Max Bench at 95 for guys and 65 for girls

Athlete:
Squats 12-8-4
Jump Shrugs
Jump Pulls
Lunges
Vertimax
1x 5 Power warmup
2x 5 Power
2x 8 Quick
2x 15 Ankle Hops
1x 8 Quick Cooldown
Plyo Boxes 10 jumps for each height
Lateral Plyo box 100 Touches

Fitness:
Side Lunges 2x 15 each side
Ab Crickets 100
Roman Chair 2x 15
Bicep Curl 2x 12 each arm
Pushups 35
Cardio