DATE – Saturday

 

Warm-up: 7-10 min dynamic lengths

 

Mobility: Banded shoulder stretches, pre squat hip prep

 

Review 4 body weight movements / standards / modifications

5-10 min to prep for WOD / Practice kipping pull-ups

 

WOD A) CrossFit.com benchmark “Barbara”

 

5 rounds for time:

20 pull-ups

30 push-ups

40 ab-mat sit-ups

50 squats

 

Rest exactly 3 minutes between each round. Your score is the total time to complete, minus the 12 min rest periods.

 

Newer athletes scale to 3 rounds or scale reps in each set down to keep moving.

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