Am Cardo Crossfit

Kids 800 or 1600 warm up

The Decender
1200 meter run I ran 600
20 SDLHP @ 70lbs
30 Bicycles - I did 100
20 Push-ups (narrow)
800 I ran 600
20 KB Swings @ 70lbs
30 Bicycles - I did 100
20 Push-ups (wide)
600
20 SDLHP @ 70lbs
30 Bicycles - I did 100
20 Push-ups (hand release)
400 I ran 600
20 KB Swings @ 70lbs
30 Bicycles - I did 100
20 Push-ups (narrow)

When done
30 Toes to bar
100rt/100lt Mirror runs- 10lbs plate

Kids 1 mile cool down.  Humidity and heat spiked.  It was a good flowing workout and a good one to do on the first really warm day.