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
+
5:00-10:00 coach-led mobility

Post results to comments.

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!

3 sets as warm-up:
:10 passive hang from bar
:20 shoulder taps from plank on ground
:30 wall sit march (alternate lifting a foot off the ground while in a wall sit)

10:00 to build to a tough squat clean
+
5:00 rest
+
AMRAP in 15:00:
5 pull-ups
10 push-ups
15 air squats
+
5:00-10:00 coach-led mobility

Post results to comments.

3 rounds as warm-up:
5-10 glute-ham sit-ups
10 GHD hip hip extensions
15m 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)
:60 row/bike/ski
30m tough Farmer’s walk
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led

Post results to comments.

For completion as warm-up:
2:00 run/row/bike/ski easy
+
2 rounds easy:
Half the rig toe walk
Half the rig heel walk
12 alternating toe touches from plank
24 double-unders or 48 single-unders

Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg DB/KB Romanian deadlifts, 3111
2nd: 4-5 R leg DB/KB Romanian deadlifts, 3111
3rd: :30 hollow rock
+
3 sets for total reps:
3:00 of (15 burpees + 45 double-unders + row calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.