Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Run prep (5 min)
3. "Papa Gene's Blues" EOMOM 20 Odd minutes: 10m Shuttle runs Even minutes: Push-ups
Competitors: 4-6-8-10-12-14-16-18-20-22 reps
CrossFitters: 2-4-6-8-10-12-14-16-18-20 reps
Novices: 1-2-3-4-5-6-7-8 reps, not against the clock.
Score is total runs/total push-ups completed. Competitors beat this workout with 132/132. CrossFitters 110/110. Novices work to completion.
3. With time remaining, MOBILIZE.