Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders GHD Sit-ups Back Extensions Powerlifting: A1: Front Squat 4 x 4-5 @30×0; Rest 2:00 A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00 B: Hang Power Clean 5 x 5; Rest 3:00 C1: Glute Ham Raises 4 x 10-15 @10×0; Rest 30 seconds C2: Pistols 4 x 6-10/leg @31×1; Rest 30 seconds between legs “Axe Throwing With a World Champion” with Erin LaVoie, CrossFit Journal preview video [wmv] [mov] “Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]
