Buy In: 12 reps- Band Shoulder Complex, GHD Sit-ups, Supermans, Toes to Bar, Bridges, Side-lying bridges
Deadlift 5 sets of 3 progressive loading (this is quick and to the point- get yourself ready for the wod and keep moving).
copied and pasted from CrossFit.com:
7 rounds for time of:
7 handstand push-ups (sub push press at a challenging weight)
135-lb. thrusters, 7 reps (95# women)
245-lb. deadlifts, 7 reps (155# women)
7 kettlebell swings, 2 pood (53# women)
Post time to comments. 24 minute time cap.