Workout of the Day

3 Rounds
5 Squat with feet together
15 Sit Ups
:30 Plank
5/5/ Lunges


Sit-up | Walking Lunge

3 Rounds NFT
5/5 Pistol Squats: (focus on quality, ROM!)
10 Perfect Push Ups


MB Clean (DB, KB, Backpack)
Weighted Step Up (1 step=1 rep; whatever weight you want)

Score Time


Burpee | Clean | Kettlebell Swing | Pistol Squat | Push Up

CrossFit Seminar Staff member James Hobart demonstrates the pistol. For more info on CrossFit’s Trainer Courses:

CrossFit® – Forging Elite Fitness® (

The CrossFit Games® – The Sport of Fitness™
The Fittest On Earth™

“The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension.”
—Greg Glassman (adapted)

CrossFit® – Forging Elite Fitness® (