Here is the founder of Crossfit, Greg Glassman talking about the future of Crossfit. It an exciting time to be a crossfitter!
Muscle ups (substitute churpees if unable to do muscle ups)
GHD sit-ups (caution on these…they will make you sore!!!)
HSPU (substitute strict shoulder press if you are unable to do HSPU)
Get your head on a swivel for up and coming fundraisers to help send Team Crossfit Spokane Valley to the 2012 Crossfit Games on July 13-15.