Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. 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 (10 min)

3 "The Demoralization of Smaug" AMRAP 3 20 cal row 20 double-unders Rest one minute AMRAP 3 10 pull-ups 10 burpees 20 double-unders Rest one minute AMRAP 3 20 sit-ups 20 double unders Rest one minute AMRAP 3 20 cal row 20 double-unders Rest one minute AMRAP 3 10 pull-ups 10 burpees 20 double-unders

Score is total reps.

Competitors and CrossFitters: as rx'd. No double-unders? 30 sec DU attempts. Novices: three rounds of 10 cal row, 10 pull-ups, 10 burpees, 10 sit-ups, 3 min. double-under practice.

4. With time remaining in class, review, as a group, the December mobilizations. Have fun!