alindsay Lindsay is focused and fierce warming up!



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


1. 100 Double Unders or 5 min. of practice

2. Start warming up for WOD by working your way through the circuit.

Those who need instruction in the rope climb will receive it during this warm-up time.


3. “Borges”

5 rounds:

  • 12Box jumps
  • 1 Rope climbs 15’
  • 12Kettlebell swings
  • 12 Sit-ups
  • 12 Burpees
  • Run 200m
  • Rest 3 minutes

(goal is to maintain consistent rounds)

*40 min cutoff


LIII: 24/20” box jumps, American swings at 53/35lbs, GHD sit-ups

LII: 24/20” box jumps, American or Russian swings as appropriate, feet-anchored sit-ups

LI:  3 total rounds of 10 box jumps, 1 plank rope climbs, 10 kettlebell swings, 10 sit-ups, 10 box burpees, run 200m—rest as necessary between rounds.


Have fun!