(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 15 Min
10 Min E2MOTM
Tempo Front Squats
32X1
5-5-5-5-5

Note: Tempo= :03 descent, :02 at bottom, fast up, :01 at top Glutes engaged.

Conditioning: 15 Min
"Bergeron Beep Test"
12 Min EMOTM for as long as possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Score Rounds finished as an EMOTM

Scaling:
EMOTM For As Long As Possible:
5 Thrusters (65/45)
5 Ring Rows
5 Burpees

NOTE: This is wicked intense. Set people up mentally for just a few rounds of staying within the minute and once they "fail" then they can finish as an AMRAP resting as needed.
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+

*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.