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Warm up: CrossFit Warmup x 3
Pre-mobility: T-spine with foam roller, Lunge reach twist x8ea

Health and Fitness
A. Three sets, not for time, of:
Kipping Pull-Ups or just the kip x 10-15 reps (take this time to learn the movement)
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps
*rest as needed between exercises*
B. In teams of two, alternate sets to complete four each of:
Dumbbell Complex x 4 reps
300 Meter Row
Dumbbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead

Classic:
A. Three sets, not for time, of:
Kipping Pull-Ups x 10-15 reps
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps (advanced try for unbroken, start over if you mess up, max 3 restarts)
*rest as needed between exercises*
B. Every 4min, for 6 sets
Barbell Complex x 4 reps
300 Meter Row
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead

C. Mobility = Lower body band stretch – 3positions