Warmup
4 rounds
1 length heel to toe walking
1 length bounding bear crawl https://www.youtube.com/watch?v=uyM87pLPdGg
4 bodyweight cossack squats e/side

Workout Warmup
Every 2:00 for 5 rounds
30 single unders
:20 hollow hold
:20 arch hold
7 air squats holding your breath, as fast as possible

CrossFit Workout
For TIme
800 m run
Then
3 rounds of
12 alternating single leg-vups
35 double unders
15 box jump step downs 24/20
Then
1000 m row

Coach’s Note
This workout is about managing the run in order to fly through the triplet. Run too slow, and you won’t be able to make up enough time. Run too fast, and you’ll lose your box jumps and double unders. Try and find a pace that makes you breath hard but gives you the ability to move continously. Finish hard on the row–you should know your 1k time from last week. Try and be within ten seconds of it.

Lift
No lift. Spend 30 minutes mobilizing

Skills
none today

Conditioning
5k row for time