1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge 350-meter farmers carry

3 rounds for time of:
500-meter row
12 bodyweight deadlifts

• Arms only: 10–15 strokes with legs straight, focusing on the pull.
• Arms & Body: 10–15 strokes, adding the hip swing.
• Full Strokes: 2 minutes of gentle rowing, followed by two 20-second bursts at workout pace to find your rhythm. 

Bergner Warm Up   – 5 rounds

WOD

Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans

Back squat 5-5-5-5-5 reps

Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

Chelsea