Happy Birthday to Ben & Happy Quarter Life Crisis to Lyndzey!! Here’s an assorted group of things Buzzfeed wants you to think about: 25 Things That Get Harder After 25. No, but seriously, Lyndzey, stop shopping at Hot Topic for everyday wear.

In addition to crossfit.com, there are a few other big websites associated (perhaps loosely) with HQ that you should be checking out on the regular: CF Football, CF Kids, CF Mom (if you’re w/child), Gymnastics WOD, Mobility WOD, and one that doesn’t get a ton of press is CrossFit Endurance. Even if you aren’t the biggest fan of Pose running (no argument here), Brian MacKenzie is an incredible athlete and there is a wealth of running, swimming, biking and rowing knowledge on his website.

Warmup
Run to Sessions

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

**NOTE** Because of the volume of pull-ups in today’s conditioning, we are not practicing pull-ups in the skill training. We will work on handstands instead.

Levels 3/4
20 Yd Handstand Walk (level 3 practice free standing HS and controlled dismount)
50 Push-ups
120 sec L-Sit
25/leg Pistols

Level 2
90 Second Handstand hold
40 Push-ups
60 sec L-Sit
40/leg Step-ups

Levels 0/1
Handstand Practice
40 Box Push-ups
180 sec Plank
40/leg Step-ups

*3×60 seconds pike stretch ALL levels

Conditioning
“Picture This”

Levels 3/4
4 Rounds AFAP (18 Minute Limit)
400 Yd Run
25 Pull-ups (level 3 – 20 Pull-ups)

Level 2
3 Rounds AFAP (15 Minute Limit)
400 Yd Run
20 Pull-ups

Level 0/1
3 Rounds AFAP (15 Minute Limit)
400 Yd Run
25 Ring Rows

**There is a strict time cap on this workout. If you aren’t sure you can finish at your prescribed level, and you don’t want a DNF next to your name, either drop down one level or move your ass faster.
Also, prep your hands for the high pull-up volume: shave or file down your callouses. If your hand tears, you are done–whether it happens on the 10th rep of round 1 or the 24th rep of round 4.