Basics Skill Work:
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 1
Bench 5-5-5+

All levels do 5 minutes of agility drills

Then

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

The CrossFit community is awesome! You won’t find this at your Globo Gym.