101716 – CrossFit

Warm-up
General Warm-up
Hip/Shoulder Mobility
Movement Prep

Conditioning
Lurong Baseline 1 – retest
2 Rounds for Time- 17 Min Cap:
500 M Row
40 Goblet squats (Air Squats for levels 2 and 1)
30 Sit Ups
20 Deficit Push Ups (push-ups for level 2, knee push-ups for level 1)
10 Strict Pull Ups (kipping pull-ups for level 2, ring rows for level 1)

Level 1 – note time after 1 round

Cashout
In Remaining Time:
Midline Work
3×10 GHD Sit-ups
3×10 Back Extensions