Zach, Loren, and Drew.
Remember to do your ten minutes of assigned pre-class dynamic flexibility work.
1. Do July's mobilizations (20 min)
2. Warm-up B: Three rounds @ 5 reps of the parallette complex: push up, jump through, dip, jump back, plus 10 kip swings. Accrue one minute of L-sit in three 20s efforts. (10 min)
3. "Amrap ANGRY!" AMRAP 4 min of Pull-ups AMRAP 4 min of Box jumps AMRAP 4 min of Kettlebell swings AMRAP 4 min of Double-unders
Competitors: C2B pull-ups, 30/24" box, 70/55lbs kbell
CrossFitters: 24/20" box, 55/35lbs kbell
Novices: 4x10 pull-ups, 4x10 box jumps, 4x10 kbell swings, 4 min double-under practice. Rest as necessary between sets.
Do no more than 100 reps of any given movement (except for double-unders). Score it like this: pull-ups/box jumps/kb swings/double-unders. Have fun!