Another crossfit virgin loses it.

My friend is a phoenix PD cop and has had some interest in crossfit. He is not likely to get a gym membership, so my challenge is to get him into crossfit at home first, then expand to get him to the gym (I don't think he will read this). I looked online and found a WoD that was a pretty good intro metcon without being too heavy on the skill side. I didn't want to spend a ton of time on skill training.
5 rounds for time of
25 burpees
25 situps
100 lunge steps

We did the warm up with time spent on squat training, pushups and dip training and work on how to scale various elements. We then went down to the garage for the Wod. He made it through a scaled version:
3 rounds
15, 15, 10 burpees
25,25,25 sit ups
50, 50 50 walking lunge steps.
17:00
I did the prescribed Wod for 3 rounds in 17:30. I didn't want to keep going when he was done, so I ended with him. He did great and was realistic with scaling mid-WoD. He has a long way to go, but he will do just fine with ramping up the intensity and making progress.

All that means I didn't get to Nicole. This is one of my least favorite WoDs, but one I really need to do to continue to make progress on pullups. My kip just doesn't feel right and i think it is mostly mental, but 7-8 rounds of max rep pull ups is a good way to work through that. I will probably do that tomorrow am and I am scheduled to work out with shon again at night. We'll see how I feel in the morning after 300 lunge steps.