Welcome to day 1 of your elements program!

What is CrossFit?

But there’s a hierarchy to intensity:
(walk before you can run)

  • Connector.Connector.


  • Connector.Connector.

    Consistency with that technique

  • Connector.Connector.

    Intensity (adding speed or load or both

The Dynamic Warm Up

  • 5 Mile Bike
  • Leg Swings
  • Standing Quad Stretch
  • Inchworms (NO PUSHUP)
  • Supermans
  • T-swings
  • Scorpions
  • Mountain climber hip circles


The Air Squat
The Push Up
The Pull-Up
The Ring row
The Strict Pull Up
The Kipping Pull Up
The Butterfly Pull Up
The Ab mat sit up
The GHD Sit Up
The Toes to Bar
Scaled Toes To Bar