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. "Gayle Bedeker" AMRAP 5 10 Kettlebell swings 10 Sit-ups AMRAP 5 10 Strict pull-ups 10 Box jumps AMRAP 5 10 Toes-to-bar 10 Walking lunges AMRAP 5 10 Burpees 20 second forearm plank
Competitors: 70/53lbs kettlebells, GHD sit-ups, 30/24" box, 12" box for L-sit CrossFitters: 53/35lbs kettlebells, GHD sit-ups or tuck crunches, 24/20" box Novices: Three rounds of 10 kettbell swings, 10 sit-ups, 10 pull-ups, 10 walking lunges
You can start at any of the four AMRAPs (or as directed by instructor) and cycle through them in order. There is no break between AMRAPs. Score is total reps. Have fun!
3. Do your December mobilizations!