Warm-up
• Tabata Row
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Conditioning (part 1)
“Lyla”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Muscle-ups
• Clean & Jerk bodyweight
Scaling (per crossfit.com):
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.
Intermediate Option:
7-6-5-4-3-2-1 reps for time of:
• Muscle-ups
• ¾ bodyweight clean and jerks
Beginner Option:
7-6-5-4-3-2-1 reps for time of:
• Jumping pull-ups
• Knee push-ups
• ⅓ bodyweight clean and jerks
Rest 10 min
Conditioning (part 2)
10 rounds for max calories:
• 30 sec AirBike calories
• 30 sec Rest