garyfGary F.

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

1. Warm-up A: 100 double-unders

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. "More Mano-a-mano Than Tête-à-tête" Two rounds for total reps of AMRAP 2 pull-ups Rest 2 min AMRAP 2 burpees Rest 2 min AMRAP 2 kettlebell swing Rest 2 min AMRAP 2 burpees Rest 2 min

Competitors: American swing, 70/53lbs kettlebell CrossFitters: American or Russian swing as appropriate, 53/35lbs kettlebell Novices: Three rounds not for time of 10 ring rows, 10 burpees, 10 kettlebell swings. Rest 30-60 seconds between sets.

4. With time remaining, do your mobilization for December. Have fun!