Be sure to do your pre-class dynamic flexbility work.
1. Practice handstands and/or handstand walking for ten minutes
2. "Barrel of Twelve Monkeys" Every other minute on the minute for 20 minutes Odd minutes: 30' shuttle run Even minutes: Strict chin-ups
Competitors: 15 runs, 8 strict chin-ups (men), 5 strict chin-ups (women) CrossFitters: 12 runs, 5/3 strict chin-ups (use assistance as appropriate) Novices: 9 runs, 5 ring rows