Ron has more fun with “CrossFit” than you could ever imagine. Here he’ll show you some exercises that have a lot of dynamics and will keep the heart rate up. Improve balance, agility and strength.

Pick one. Be my guest. All right. Seeing how we’re CrossFit fanatics, we need to have speed, agility, ability, flexibility. Can we pan down and see what’s going on? No, I’m not drunk. All right, let’s get a full shot of that. I like incorporating dynamics that don’t necessarily go with things.

So we’re going to take calisthenics and a Bosu. I’m going to surf, come back up, back down. Move your hips around, back up. A whole different bunch of dynamics you can do. Shift, shift, shift, down, what you want to do is make sure you have got somebody spotting you or you are close to a wall where you don’t kill yourself. Getting up, be smart. The next dynamic you really add for you cross fit fusion workout. [laughs] double swing. You don’t see this very much.

Mr. Cameraman, you are going to want to make sure, we get this real good. You start out with two kettle bells, boom! Watch the knees…Yikes! Then, jump rope, real simple, awesome tool…You get the idea.

These three dynamics, let’s pan these again. These three dynamics create a real cross training feel, you can mix and match, you can move and shift, what you want to make sure you do is, don’t do the same thing.

Strength, flexibility, agility, cardiovascular, mechanics…hand grenades [laughs] and a happy cameraman. It is to another day at the Hanzo Ranch, Hanzo fit, you are next…