Workout

21-18-15-12-9-6-3 reps for time of:
Box jumps (30/24 in)
Toes-to-bar

12 minute time cap

Rest day or make-up day

__________

Learn more about the butterfly pull-up in this post from the CrossFit Specialty Course: Gymnastics.

Workout

For time:
5k row

Workout

As many rounds as possible in 15 mins. of:
50 ft bear crawl
20 push-ups

Workout

15-12-9-6-3 reps for time of:
Push jerks (155/105 lb)
Ring rows (parallel to ground)

Rest day or make-up day

__________

Watch Injury Control in GPP Training with Kelly Starrett from CrossFit.com.

Workout

Perform a Tabata interval of each of the following:

Chest-to-bar pull-ups
Box jumps (24/20 in)
Push-ups
Hip extensions
Abmat sit-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Score is total reps.

Workout

21-15-9 reps for time of:
Dumbbell thrusters (50/35 lb)
D-ball over-the-shoulder (100/70 lb)

Workout

5k run

We know you can do it alone, but it’s so much more fun with friends!

Rest day or make-up day

__________

Watch Is CrossFit Dangerous? With Dr. Amy West from CrossFit.com.