carlenelizaCarlene B. and Liza B.

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the pistol.

3. Choose one: "Cindy" As many rounds as possible in 20 minutes of 5 Pull-ups 10 Push-ups 15 Squats

Competitors and CrossFitters: as rx'd. Novices: 10 rounds not for time of 3 pull-ups, 5 push-ups, 7 squats. Scale movement assistance and/or exercise volume as appropriate.

or

"Mary" AMRAP in 20 minutes of 5 Headstand push-ups 10 Pistols (alternating) 15 Pull-ups

Competitors: HeSPU to Abmat between 45/25lbs bumpers CrossFitters: HeSPU to one Abmat. Novices: NA.

4. Optional cash-out: 3 x 10-15 GHD sit-ups or tuck crunches

Have fun!

REMINDER: Paleo Potluck in Northampton tonight! 7pm!