Do your ten minutes of pre-class dynamic flexibility work. Or do not. There is no try.
1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups
2. 15-10-5 of GHD sit-ups (or hollow rocks) and ring dips.
3. "Van McCoy" In teams of three, Three cycles of AMRAP in one minute of 10m shuttle runs Rest two minutes Three cycles of AMCAP in one minute of calorie row Rest two minutes Three cycles of AMRAP in one minute of burpees Rest one minute
No rest between cycles. For example, Athlete A should be getting ready to row as Athlete C is finishing his third shuttle run interval. Score is total reps for team.
Competitors and CrossFitters: as rx'd
Novices: 3 x 10 shuttle runs, 3 x 10 burpees, 3 x 10 cal row, resting 30-60 sec between efforts.
With time remaining, MOBILIZE. Have fun!