billwBill W.

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. "Annie" 50-40-30-20-10 reps for time of Double-unders Sit-ups

Competitors: as rx'd. Penalty of one burpee for every second over five minutes. CrossFitters and Novices:

1:30 of double-under attempts 1:30 of sit-ups 1:15 of double-under attempts 1:15 of sit-ups 1:00 of double-under attempts 1:00 of sit-ups :45 of double-under attempts :45 of sit-ups :30 of double-under attempts :30 of sit-ups

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Row 2k

You'll start with one or the other. Let your instructor know if you have a preference for which effort you start with. Have fun!