Rest Day

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Watch “The Strict Pull-up,” from CrossFit.com

5 rounds for time:
21 back squats (135/95 lb.)
1 legless rope climb (15 ft.)

5 rounds for time:
1-minute handstand hold
21 toes-to-bars

3 rounds for time:
Row 1,000 meters
5 rounds of Cindy
5 strict pull-ups
10 push-ups
15 squats

Rest Day

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Read “Fundamentals, Virtuosity and Mastery,” a 2005 letter from Greg Glassman, CrossFit Founder

Deadlift
1-1-1-1-1

Then, practice handstands for 20 minutes

Run or row 5,000 meters

Whichever sounds worse.

Option A
3 rounds for time:
3 legless rope climbs (15 ft.)
5 strict handstand push-ups

Option B
5 rounds or time:
4 leg-assisted rope climbs (15 ft.)
5 kipping handstand push-ups

Rest Day

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The CrossFit Open begins Feb. 21! Sign up here.

3 rounds for time:
15 squat cleans (135/95 lb.)
15 ring dips