Missie, Brea, and Liz.
Be sure to do your ten minutes of pre-class dynamic flexibility work. Seriously.
1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.
2. "Chuck Norris" For time: 50 Box jumps 24/20" 50 Jumping pull-ups 50 Kettlebell swings (35/25lbs) 50 Walking lunges 50 Knees-to-elbows 50 Push press 45/35lbs 50 Good mornings 45/35lbs 50 Wallballs 20/14lbs 50 Burpees 50 Double-unders
Competitors: as rx'd.
CrossFitters: To scale the volume appropriately, AMRAP in 2 minutes the box jumps, round to the nearest 5, and do that many reps of everything else. Have fun!
Novices: 3 x 10 of each movement, with 30sec rest between sets. Assistant instructor will explain each movement in turn.