morningrun9am in Hadley.

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts. If you don't have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Strength Deadlift 5-5-5 (40-50-60%) Press 5-5-5 (40-50-60%)

It's Deload Week, so just do your warm-up sets from the last three weeks. Three sets, that's it.

3. Conditioning: Competitors and CrossFitters do five rounds NOT FOR TIME OF 10 Deadlifts (use 50% of your W1RM) 10 Strict handstand push-ups

These are to be strict (as in, NO KIPPING), full range-of-motion HSPU (as in, NO ABMATS). If you can do HSPU with these conditions, feel free to do them on the red crash mats so you're not banging your head on the floor. Otherwise, choose some version of the pike press (down dog, feet elevated on box), but make them IMPECCABLE. Sure, it might not seem as cool, but it'll go a long way to making your CrossFitting more legit.

Novices: three rounds not for time; dumbbell presses if pike presses are too difficult.

Have fun!