This is the first Saturday that we will have officially blended our regular CrossFit Class and the GetFIT program.  You may have brandy new folks in your class so I have provided here two different, but very similar versions of the same workout, and thus the GetFIT version provides a great option for your athletes that would like to choose a more scaled workout.  This particular workout came to us via request from one of our GMCF North Athletes (Casey) who's friends CF Affiliate is doing a Memorial WOD for one of their athletes and this workout is named "Nick".  

Warm-up: 

Locomotion - Set the clock for 5 minutes so you don't lose track of time

Moving across the gym and back with various movements.  Ideas here are High Knees, High Heels, Karyokes, Inchworms, Backwards Bear Crawl, Frog Hops, Shuttle Sprints...really, movements that you feel will get your athletes' blood flowing.

REVIEW MOVEMENT STANDARDS FOR:

Handstand Push Ups / *Strict Press (to be done with DB for GetFIT)

*Push Press (to be done with DB for GetFIT)

Toes To Bar / *Knee Ups (hanging or supine)

BONUS AWESOME COACHING VIDEO!

*movements needed for GetFITters

Workout:

5 ROUNDS FOR TIME

5 Handstand Push Ups
Run/Row/Ski 200m
10 Toes to Bar
10 Push Press (95/65)
10 Burpees over Bar

GetFIT Workout:

3 ROUNDS FOR TIME

5 DB Strict Press
200m Run/Row/Ski
10 Knee Ups
10 DB Push Press
10 Burpees