daphnefionaDaphne L. and Fiona S.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Practice Turkish get-ups for 10 minutes.

2. "Ransom City" For time: 50 Double-unders 50 Chest-to-bar pull-ups 50 Double-unders 50 GHD sit-ups 50 Double-unders 50 Pistols (alternating) 50 Double-unders

Competitors: penalty of 1 calorie row for each second over 15 minutes. CrossFitters: if you're using assistance for pull-ups, don't worry about going chest-to-bar. If your double-unders are still developing, spend two minutes practicing each time they come up. If you don't regularly practice GHD sit-ups, do tuck crunches. Scale pistols by reducing ROM or by subbing reverse lunges. Novices: 5 minutes of double-under practice. Then five rounds of 10 pull-ups, 10 butterfly sit-ups, 10 reverse lunges. Then 5 more minutes of double-under practice.

3. As a group, review October mobilizations.

Have fun!