Jovan leading breathing exercises during his phenomenal "Breathing for CrossFit" workshop!

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

1. Strength

  • Front squat 5-5-5 (40-50-60% of your W1RM)
  • Bench press 5-5-5 (40-50-60% of your W1RM)

LI: don’t worry about percentages. Do five sets of five, going up in weight with each set.

2. Technique review: how to build a burpee. Box burpee, step-up burpee, burpee.

3. “GI Jenny Craig”


  • Burpee pull-ups

LIII: use a 20lbs weight vest

LII: choose the burpee and pull-up variations appropriate to your level of development. Alternate sets of 10 until time has expired.

LI: three rounds not for time of 2 x 5 burpees, 2 x 5 pull-up variation. Rest as necessary between rounds.

Have fun!