15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
20 Minute Amrap;
100m farmer carry
5 front squats
10 push jerks
15 back squats
Once upon a time, a TEDX organizer dropped in at my CrossFit class. “Jeff, You’re a great communicator.” I smiled, “Thanks. One day, I’ll do
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