- RX -
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
- One athlete works at a time. Athletes may alternate as they see fit.

- INTERMEDIATE -
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
- One athlete works at a time. Athletes may alternate as they see fit.

- BEGINNER -
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
- One athlete works at a time. Athletes may alternate as they see fit.

The CrossFit warm-up
• Perform a minimum of 10 reps and no more than 15 for each movement.


2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

Accumulate:
1:00 banded shoulder stretch/side

Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
- Stomach facing the wall.

3 rounds for time with a partner:
60 v-ups
12 wall walks
- One athlete moving at a time. Athletes may alternate as they see fit.