Program – CrossFit 101

Metcon (Time)

Air Squat for Five Sets Each at 15 Reps:

1st Super Slow, 20 seconds round trip

2nd Bottom-to-Bottom (rest at bottom, no stop at top)

3rd Ten second pause at bottom of each rep

4th Eyes Closed

5th Ease down, EXPLODE-UP!!!

Then 5 Rounds

75’ Sprint

7 Slam Balls