Thursday June 25, 2026

Plyometric Session:

5 Sets OTmin.
:30 BFS Dot Drill Practice (slow & controlled):

For Time:
BFS Dot Drill
6 Sets each of:
Up & Back
Left Foot
Right Foot
Both Feet
Turn-around

Single Leg Box Leg Drives
3 x 8/side
-Place one foot on ~14″ box and drive opposite leg + arm for max vertical jump from foot on box

5 Sets OT2:30 (build):
30 Double-unders
1 Power Snatch +
5 Overhead Squats

Coach Colin after doing 12:00 AMRAP of burpees at CrossFit Kihei!