lindseyLindsey M.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Back squat 3-2-2-2-1-1-1-1. Work your way up to the heaviest single you can handle today. (20 min)

3. Every third minute on the minute for nine minutes, back squat 80% of your heavy single x 2

4. "Rikki Tikki Tavi" In teams of three, three rounds for time of X 10m Shuttle runs X Double-unders Rest

Competitors: 20 shuttle runs, 75 double-unders CrossFitters: 17 shuttle runs, 50 double-unders. If you're double-unders are still developing, make attempts for the duration of your teammate's shuttle runs. Novices: three rounds not for time of 10 shuttle runs, 2 minutes of double-under practice

Athletes rotate when everyone's completed the work at their stations (except as noted).

This is a pretty action-packed day, so please be on your game and move through your assigned work with as much dispatch as possible. Have fun!