Two minutes of cardio (your choice), Samson stretch, CFWU x 2
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
If twenty minutes is too much, bring the time down to ten minutes. Use a broomstick or pvc pipe for the thrusters. You can also use light weights if you are ready to step up the level of intensity. If you are not in a gym and do not have dumbbells, fill a gallon jug with water or sand. Thrusters can be found on the Exercise Page. Do jumping pull-ups if you can (jungle gym works great) or the doorway variation if you do not have access to a pull-up bar. Use common sense to scale back to what you can do, but don’t slack. In CrossFit, doing it on your own makes you your own trainer. Always try to push the envelope. It is the only way to progress. Remember if you can talk through the workout, you are not training intensely enough!