Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Practice handstands and handstand walking for ten minutes.
2. Technique review: strict toes-to-bar, the kip swing, and the kipping toes-to-bar
3. "An Anthropologist on Mars" For time: Row 500m 25 Front rack walking lunges 25 Toes-to-bar 25 Push-ups 20 Walking lunges 20 Toes-to-bar 20 Push-ups 15 Walking lunges 15 Toes-to-bar 15 Push-ups 10 Walking lunges 10 Toes-to-bar 10 Push-ups 5 Walking lunges 5 Toes-to-bar 5 Push-ups 100 Double-unders
Competitors: 115/83lbs CrossFitters: 75/55lbs Novices: Three rounds not for time of 10 walking lunges, 10 supine leg raise, 10 push-ups. Rest, and then row 1000m as rowers become available.
Teams of three. When Athlete A completes the row and moves to the walking lunges, Athlete B begins his first row. When he's done, Athlete C begins, while B chases A through the chipper. Score is Athlete C's time to completion. 30 minute cut-off. Have fun!