0-4: Every 30s, 10 Air squats
5-9: 20 KBS
10-14: 10 OHS, 5 Burpees
These warm-ups are designed with the most basic of CrossFit movements. Take the time to dedicate yourself to VIRTUOSITY. If you can’t be bothered to pay attention to the intricacies of fundamentals then you’ll never be able to master the most technical movements.
While 1 partner runs 200m the other accumulates reps of:
Toes to bar,
20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20