Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.

2. "Boogie With Stu" Front squat 1-2-3-1-2-3-1-2-3 Strict toes-to-bar 3-6-9-3-6-9-3-6-9 Run 200m, run 200m, etc.

Sequence is 1 squat, 3 t2b, run 200m, 2 squats, 6 t2b, run 200m, etc.

Competitors: front squat @ 85% IRM CrossFitters: front squat @ 70-80% Novices: work up to a challenging triple and then do two ladders of 1-2-3. Sub supine straight leg raises for t2b as appropriate.

This workout is not for time, but there is a 30 min cut-off. Have fun!