Buy In: 100 Double unders (5 minute time cap). Downdog Progression 3x. 12 Reps: Single leg bridges (do each side 12x) Side-lying bridges, Cat/Camel, Under and through, PVC good-morning (seated). 3 sets of 3 reps deadlift and Thruster: 1 set@less than wod weight, 1 set@ wod weight, 1 set above wod weight.
copied and pasted from CrossFit.com:
21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster