Core Work

Link these to your midsection. Stay tight and controlled. Become a master of your own movement.

3 reps each exercise, 3 reps each side for unilateral work. Weights are whatever you want, but don't be a Sally, choose strong. Rest as needed, this is not a timed workout.

Bent Press R/L
Overhead Squat
L-Pullups
KB Dragon Press R/L
Foot Drop Spinal Rock
X 3-5 rounds

Kyle Sheepskin

This is named after a friend of mine. My wife calls him "Sheepskin" because of a word scramble when referring to a backpack that Kyle owns (long story). He would enjoy this workout and definitely beat my time.

The weights are: Men 95lbs, Women 65lbs, scale up or down as necessary

10 Rounds for time:
3 Power Snatches
3 Power Cleans
3 Jerks

All Snatches and Cleans are floor to overhead.

Mini-Murph

Crossfit has a Hero WOD called "Murph". Murph was a Navy Seal Officer who was killed in Afghanistan. This is literally half of the workout that he used to do with a 20lb vest. Feel free to scale up or down as necessary. Remember that this man gave his life so you could enjoy your life and elect to do such workouts.

Run 800m
Pullups x 50
Pushups x 100
Air Squats x 150
Run 800m
FOR TIME