Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

3. "Kilmister" In teams of two: Row 10/7.5k

Level III: penalty of 1 burpee for each second over 38:00 Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces.

If the weather allows, take the rowers outside and enjoy the sun (and remember to bring sunblock)!

REMINDER! CrossFit Total tomorrow in Northampton at 10am. If you're planning to Total tomorrow, we STRONGLY suggest you make today a rest and recovery day. Feel free to come in, drink coffee, chit chat, and mobilize, but rest up for your big day on Sunday.