Baseline

You need to have a baseline in order to measure progress. This should be your first task this summer. You for strength, should measure your maxes in the big lifts. For endurance, we'll use 1 mile and we'll do it twice. Run it as fast as you can, rest for 4 minutes and then run it again. It is OK if your "mile" isn't perfectly measured. It's fine as long as it's close and you can use it again to measure your progress later this summer. 

Those are the essential pieces, but adding 1 more for overall conditioning would be great. You could pick a WOD that you've done before or one that has some movements that you want included in your baseline. Fran is a good one. Jackie is another, but you need a rower. 5 minutes of burpees is a great baseline, but not many of us can choose to do 5 minutes of burpees. 

Set up your fitness journal to record your progress! Without any records, you'll have no idea if you're making any progress. 

Warmup

400m row or run

15 back ext.

15 sit ups

15 Pass throughs

2 rounds of Cindy 

Mobility

Make sure everything is working smoothly. 

Strength

Crossfit Total (CFT)

3 attempts at a 1rm for each:

Back Squat

Shoulder Press

Deadlift

If you have another big lift you want added to your baseline, now's the time. Also, while the CFT only records your best of 3 attempts, you should feel free to give it an extra attempt or 2 if needed to find your real 1rm. Make sure you only count reps with proper form. Once it turns to garbage, you're done. Do not go to failure.

Endurance

Run 1 mile

Rest 4 minutes

Run 1 mile

Make sure to record both times. Do not hold back on the 1st one. Give it your best on both!

WOD

Probably best to do this several hours after the other parts or even tomorrow in order to use it as a baseline. I'm going with....

"Jackie"

For time:

1000m Row

50 thrusters @45#

30 pull ups