Barbara"-5 Rounds for time-20 Pull-ups, 30 Pushups, 40 Situps, 50 Air Squats 3min Recovery between rounds

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility & Warm Up 

(B) "Team Jumping Barbara"-5 Rounds for time-20 Jumping Pull-ups, 30 HR Pushups, 40 Situps, 50 Air Squats 3min Recovery between rounds

(C) Mobility 

FROM THE COACH (A) Spend 15mins working through the movements 3-5 reps at a time and addressing any areas where the handbrake is on. The handbrake on is tightness in a movement.  Before workouts mobilise by means of band distraction & dynamic movements e.g inch worm (B) Team up and have some fun with this, partition the reps as needed. If you can do a couple of pull-ups without the jump then start with that, if you can do some strict pushups than start with that but just keep your team moving (C) Mobilize by means of rolling out, PNF stretching 

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility & Warm Up 

(B) "Barbara or Team Barbara"-5 Rounds for time-20 Pull-ups, 30 Pushups, 40 Situps, 50 Air Squats 3min Recovery between rounds

(C) Mobility 

FROM THE COACH (A) Spend 15mins working through the movements 3-5 reps at a time and addressing any areas where the handbrake is on. Before workouts mobilise by means of band distraction & dynamic movements e.g inch worm (B) This is a part of your CrossFit Resume, it is an important assessment of some very basic gymnastic movements and can highlight an area of weakness in your endurance. See Coach about which option is best suited to your ability (C) Mobilize by means of rolling out, PNF stretching 

ADVANCED 

(A) Mobility & Warm Up 

(B) "Barbara"-5 Rounds for time-20 Pull-ups, 30 Pushups, 40 Situps, 50 Air Squats 3min Recovery between rounds

(C) Mobility 

FROM THE COACH (A) Spend 15mins working through the movements 3-5 reps at a time and addressing any areas where the handbrake is on. Before workouts mobilise by means of band distraction & dynamic movements e.g inch worm (B) This is a part of your CrossFit Resume, it is an important assessment of some very basic gymnastic movements and can highlight an area of weakness in your endurance (C) Mobilize by means of rolling out, PNF stretching 

ADVANCED  STRENGTH ONLY CATCH A MISSED SESSION