3 rounds as warm-up: 3 inch worms 5 GHD back extensions, 3030 15m unweighted walking lunges 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 steady movement: 30m bear crawl or 20’ handstand walk (10’ out & 10’ back) 30m/side 1-arm Farmer’s walk,
For completion as warm-up: 2:00 run/row/bike/ski easy + 3 rounds easy: Half the rig toe walk Half the rig heel walk 10 alternating toe touches from plank 8:00 to build to a challenging Turkish get-up single that you can do well on both sides 2:00 to put your kettlebell all the back under the DB
2:00 easy bike/row/ski/run 3 sets of (10 Russian kettlebell swings + 10 alternating toe touches from plank) + Every :90 for 15:00 (5 sets of each): 1st: 3-4 dual DB push presses, 30X1 2nd: 2-2-1-1-1 clean-grip deadlifts, 21X1 + For time w/9:00 cap: 30 alternating DB snatches 60/45 calories – your choice bike/row/ski 30 burpees
2 rounds for completion as warm-up: 45 single-unders 10 alternating toe touches from plank 15m walking lunges 15m bear crawl Every 2:30 for 15:00 (6 sets): 4-5 back squats, 30X1 *build from light/moderate to heavy + 3 rounds for time w/10:00 cap: 15 pull-ups 15 DB thrusters + 5:00-10:00 coach-led mobility Post results to comments.
SCHEDULE NOTICE: we are closed all day today and tomorrow while hosting the CrossFit Level 1 Certification Enjoy the weekend off!