In addition to strength CrossFit has nine more fitness qualities outlined in its Ten General Physical Skills. They are:
Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
Stamina: The ability of body systems to process, deliver, store, and utilize energy.
Flexibility: The ability to achieve range of motion at a given joint
Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed: The ability to minimize the time cycle of a repeated movement.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Agility: The ability to minimize transition time from one movement pattern to another.
Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy: The ability to control movement in a given direction or at a given intensity.
KB Snatch x10/side,
Reverse lunge with twist x5/side
RFESS 4×4-6 Starting at finsih wt. from last week
30 min @ moderate pace:
3 rounds of: 5 Pull-ups, 10 Push-ups, 15 Squats,
3 Rounds of: 5 Pull-ups, 10 S.D. Box jumps, 15 KB swings