New On-Ramp grads Dave, Amy, Tory, Vlad, Matt, and Kelly
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 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
2. "Kilmister" In teams of two: Row 10/7.5k
Competitors: penalty of 1 burpee for each second over 38:00 CrossFitters: for time Novices: Teams of three row 6k, broken up into 500m pieces.