Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (7/13 Squat 9.2)
4 sets:
• 2 Front Squats + 4 Back Squats
Weight: 70% of 1RM Front Squat
Conditioning
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row
Source: crossfit.com/workout/2011/12/23
2011 Rich Froning 6:44, EZ Muhammad 8:09