1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Review the movement standards for pull-ups, push-ups, sit-ups and squats.
2. "Barbara" For time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.
Competitors: penalty of one calorie on the erg for each second over 27 minutes (capped at 100).
CrossFitters will do "Training Barbara": AMRAP in 30 seconds of pull-ups. If you complete 20, move on to... AMRAP in 40 seconds of push-ups. If you complete 30, move on to... AMRAP in 50 seconds of sit-ups. If you complete 40, move on to... AMRAP in 60 seconds of squats. If you complete 50, stop.
Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.
Novices: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.
3. With time remaining, do your mobilizations.