CrossFit Warm Up Samson Stretch 20s/20s Overhead Squat 10 (stick) Sit-up 10 (ghd comp) Superman hold 10s (ghd comp) Strict Pull-up 10 Strict Ring Dip 10 3R scaled options pull ups - active hang, chin over bar hold, elevated ring row dips - support hold, bottom hold, push ups
Scaling All athletes can complete this workout as prescribed. New athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.
Team Series WOD1 Bar-facing burpees AMRAP 7min * bigger groups lateral burpees over bar
Mobility group work