• 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

5 rounds, each for time, of:
800/1,000-meter standing bike

Rest 2 minutes between rounds.

Stimulus and Strategy:
Today’s intervals are all-out sprints on the bike with a spicy twist — you will stand as you pedal. Use any stationary bike you have available. Each round should be a maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances, you are hitting this workout as intended. Following each set, rest for 2 minutes before the next attempt.

• For Time
• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (1/.75 pood)
• 30 Walking Lunge Steps
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 50 Sit Ups
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Calories  A. Bike
• 30 Calories Row