Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers
3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW
Strength
10-8-6-4-2 reps:
• Bench Press
• Strict Dips
Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest
Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run
Source: board.crossfit.com