Mike C. 140308

PART I:  Warmup

2 Minute Air Dyne

4 Basic Stretches

PART II: Basic Gymnastics & CrossFit 101

2 Rounds:

10 Push-ups

10 Sit-ups

10 Air Squats

Then 2 Rounds:

:45 Jump Rope

7 Pull-ups

10 Swings

PART III:  Conditioning

3 Rounds For Time

A.D. 15 Cals

10 Swings

5 Burpees

Rest :90 Between Efforts