Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up C: Practice Turkish get-ups for ten minutes.
2. "Charles Bronson" 100 Wallballs 100 Toes-to-bar 100 Kettlebell swings (Russian style) 100 Overhead walking lunges (45/25lbs bumper) 100 Push-ups 100 Double-unders
Competitors: 30/20lbs medicine ball, 88/70lbs kettlebell, 45/25lbs bumper for OH lunges CrossFitters: 20/14lbs med ball, 70/55lbs kbell, 45/25lbs bumper for OH lunges Novices: 20 min AMRAP of 50 wallballs, 50 kbell swings, 50 lying straight leg raise, 50 walking lunges, 50 push-ups.
Teams of two. Divide reps evenly. This workout is for time. 30 minute cut-off. Have fun!