Warmup start this at 6:00
3 rounds of:
20 du
:20 copenhagen plank/side https://www.youtube.com/watch?v=omcxYSiUg5M

CrossFit Workout start this at 12:00
2:00 on, 1:00 off for 10 rounds

20 DU
10 abmat situps
alternate between:

max burpees in remaining time
max bike cals in remaining time

rx+ beaded rope

Accessory Work start this at 45:00
6 rounds of:
12 pike leg lifts
12 hollow rocks
6 barbell hip thrusts (heavier than last week)

Cooldown stat this at 55:00
1:00 sciatic flossing/side
1:00 couch stretch/side

Coach’s Note
If you don’t have DU, do plate hops today–the point is to be moving for the whole 2 minutes, so tripping isn’t the best stimulus today. You should have at least 1:00 to do cals/burpees each round. You may move a bike into your square so that the transition is minimal. If we have enough people that we’re sharing bikes, set up next to your partner and just put the bike in the middle of the square.

Row 1:15 on/1:00 off for 12 rounds