CROSSFIT

3 Rounds:
2 min at each station
Wall Balls
Double Unders
Cal Row
Sit Ups
Rest

24 min of Work. 28 min of Total Time. Think sustained movement for this workout. Use a lighter wall ball so you can go for longer in the two minutes. Scale double unders to singles with a few doubles mixed in.

KIDS

3 Rounds:
1.5 min at each station
Wall Balls
Jump Rope
Cal Row
Sit Ups
Rest