Wow, beautiful morning here in Kent, spring is here..the dance is on..

Waking by sun light over your window, hard to not to go out and enjoy it.
So this morning, had a couple of buddies from out town join me for a workout in the park. No workout would be a travesty. Since they are newbies to crossfit, so newbie workout is essential, easy, but not to easy where you get bored. And boring is never part of our workout. So our workout involved relatively simple crossfit wod; two modes (bodyweight/cardio).





warm up/ stretch 5 min
skills work: squat,situp,pushups and pullups
then WOD:
200 m run
40 squats
30 situps
20 pushups
10 pullups

for time. (try to do it under 5min)