Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Fifteen minutes to complete 5 x squats, sit-ups, back extensions, pull-ups, and dips; 10 x squats, sit-ups, back extensions, pull-ups, and dips; 15 x squats, sit-ups, back extensions, pull-ups, and dips; 20 x squats, sit-ups, back extensions, pull-ups, and dips.

LIII: overhead squats, GHD sit-ups, back extensions, ring dips. LII: as above, sub as necessary LI: air squats, butterfly sit-ups, good mornings, ring rows, push-ups.

2. "John Cleese" Row 20 minutes for max distance

3. Deliberate practice of the barbell clean. Light weight is okay, but concentrate on perfecting your form.

3 may preceed 2, depending on how instructor needs to organize equipment.

Have fun!

REMINDER!!

This Saturday, the 4th, we are holding a CROSSFIT TOTAL at 10am in our Hadley facility. This is your opportunity to test your 1RM in the back squat, press, and deadlift, and set a benchmark for the upcoming strength cycle. Don't miss it!