nutritionIf you want to succeed in CrossFit, you really ought to take Ryan's class.

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. "Annie" 50-40-30-20-10 reps for time of Double-unders Sit-ups

Level III: as rx'd. Penalty of one burpee for every second over five minutes. Level II and Level I:

1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Perform, as a group, the mobilizations for March: * t-spine smash w/ overhead bias * triceps barbell smash * quad barbell smash * Olympic wall squat

Have fun!