Coach Jovan leading the Team WOD in breathing for CrossFit exercises. It helped on those 800m sprints!

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


2. Back squat 3-3-3-2-2-2. Work your way up to the heaviest double of the day.


Calculate an estimated 1RM by applying the following formula to your last set:


weight x reps x .0333 + weight


Take 50% and use that for the next part.


3. "The Stourbridge Lion"


  • Even minutes: 5 back squats
  • Odd minutes: AMRAP ring dips


Work in teams of two, alternating.


LIII: as rx’d

LII: ring dips, bar dips, or box dips as appropriate

LI: 3 squats per round, 3 dips per round.

Have fun!