170220 - CrossFit

The Grid Challenge:
Pick a bodyweight movement: push-up, squat, sit-up, lunge, burpee. (I recommend the push-up)
Draw a 10x10 grid somewhere you can see it. Whiteboard, post-it on your computer or whatever. 
At spare moments during the day, do a small set of repetitions of that movement and put it into one of the boxes on the grid. Don't ever max out and focus more on form than effort. You should be able to do all the reps with perfect form. 
Once the grid is filled, add up all the reps and draw a new grid for the next day. 
If you can do 5 days of the same movement, you're going to do more reps in a week than you've done in years. 

AMRAP 10: 
21 KB swings
15 shoulder to overhead (115/75)
9 lateral burpees
rest 2:
AMRAP 5:
Alternating pistols