chrisfernandaChris and Fernanda

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

1. 10-8-6 *light* Turkish get-ups (alternate for a total of 12 per side--work on moving precisely from pose to pose)

2. "Rory Gallagher" In teams of 2-3 5 Chin-ups 5 Headstand push-ups 15 cal row

Athletes rotate when all have completed the work at their station.

Competitors: HSPU to Abmat between 45/25lbs plates

CrossFitters: HSPU to one Abmat or pike press variation, assistance for chin-ups as required

Novices: 10 rounds not for time of 3 push-ups and 3 chin-ups, then row 1000m

Have fun!