People at work keep asking me to help them workout. It's awesome. I wish I lived a little closer to work. I would do a weekly camp. I hope Ginger and Marie make it in the morning since I will have to leave the house at 5am to get there on time for them. They are just starting and neither of them know about Crossfit. So I will do basic exercises so that we can work on form.
Dynamic warm up
Side shuffles
J jacks
Hops
Lat hops

Tabata
Squats 3 sets of 20 seconds with 10 seconds rest
pushup
Dips
knees to chin

Short chipper 1 min each repeat if we have time
Thrusters
ball slams
sumo squats