“Lead Foot”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

2: Warm-up (No Measure)

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

3: Metcon (3 Rounds for reps)

“Lead Foot”


21 Calorie Row

21 Burpees

21 Chest to Bar Pull-ups

rest 4 minutes


18 Calorie Row

18 Burpees

18 Toes to Bar

rest 4 minutes


15Calorie Row

15 Burpees

15 Pull-ups

Movement Substitutions

In order of preference for stimulus

Reduce Repetitions

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Movement Substitutions

Reduce Repetitions

Toes as High as Possible

Knees to Chest

GHD Sit-ups



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