Warm-Up:
Movement Focus + Videos:
JUMPING JACKS:
BACKPACK DEADLIFTS:
“ABMAT” SIT-UPS:
Movement Task:
After watching the videos, perform the following movements focusing on proper technique:
-40 second run -OR- 40 Jumping Jacks
-10 Backpack deadlifts (add no more than 8 lbs. In your backpack)
-7 “AbMat” Sit-ups (you can use a small, rolled-up towel as an AbMat)
Met.Con:
AMRAP 12 min:
-20 seconds out and 20 seconds back (40 seconds) Run –OR- 40 Jumping Jacks (or Jump Ropes)
-10 Backpack Deadlifts
-7 AbMat Sit-Ups
Score= total # of rounds completed in 12:00
Cool-Down/Mobility:
WISEBURN CROSSFIT 
10 Rounds in 12 minuets!