CrossFit

Warm Up

10 Leg Swings in each direction (lateral)
10 Front Kicks to legs horizontal
:30 Seated L-Hold
:30Seated Straddle Pancake Hold
2 Rounds: Acros
3 HSPU
3 Candlesticks (or 1-legged candlestick)
:10 Hollow-Body Hold
2 Rounds: Apparatus
:10 L-Hang
:10 Hold (or support with turnout)
5 Ring Rows
3 Ring Dips

 

Strength WOD

3 Rounds for Quality
12 GHD Sit Ups
8 Russian KB Swings (total) 32/24
8 Upside Down KB Strict Press (per arm) AHAP
60 sec. Weighted plank AHAP

THEN warm up your deadlift for the WOD

 

Conditioning WOD

For Time
12-10-8-6-4-2
HSPU
Deadlift 255/185

 

Scaling

Rx+      315/225 and Deficit HSPU (4”/2”)
ADV     225/155
INT      185/135

BEG     155/115

NOV    135/95 or as needed

Intensity

Partner Warmup 
2 Rounds (10 reps per person each round)
20 Wallballs
20 Russian Twists
20 Situp & Toss

WOD

Teams of 2, For Time:
400m Run
100 Wallballs (20/14)
400m Run
200 KB Swings (24/16)
400m Run
200 Push-ups
400m Run
200 V-ups
400m Run

Run together, 1 works, 1 holds low plank. Switch as needed. If your partner drops from the plank, you must switch.