Pullups

Add 1 to the ladder each rehang.

Take as long as 1 minute to rest, as few as 30 seconds.

Go as far as you can, then rest and repeat the ladder in reverse.

Marguerita

400-meter run
30 box jump
400-meter run
30 box jump
400-meter run

30 Box Jump

The squat, a fundamental movement in CrossFit, is vital for athletic performance, health, and longevity. Its benefits range from preserving muscle mass and motor control to enhancing core stability and reducing injury risk. Proper technique, rooted in biomechanics, ensures efficient and safe execution by accounting for individual differences in body proportions, mobility, and anatomical structure. Tailored coaching, scaling, and continuous feedback enable athletes to refine their squats for optimal results, supporting the core CrossFit goal of maximizing work output while maintaining joint health and safety.

Completes as many rounds as possible in 15 minutes of:

3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
… etc., adding 3 reps per round

5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.

3 rounds, working for one minute at each station of:

Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute

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

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.