Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Spring in to Action
Do you plan out your week to make sure you get in your time at Roots?  Planning ahead lays the groundwork for a productive and successful week.  A lot can happen in a week – kids get sick, business trip comes up, you’re invited to an evening event – and it’s only with a well mapped-out plan that you can absorb these life events in stride rather than wiping out.

Not a planner?  No excuse, start trying.  On Sundays, grab a pen and paper, your calendar, maybe your partner if they play a hand in when you are able to go to CrossFit, and your computer.  Map out your week.  Jay-Z concert Monday night?  A 5:45am class on Monday morning gets you your workout and a worry-free evening in an Empire State of Mind.  And, after a late night on Monday, you’re not going to want to go to CrossFit on Tuesday morning. Work meeting on Wednesday at 12:00?  Even the most hopeful of circumstances makes it highly unlikely that you’ll make the 12:30 class.  Decrease your stress levels and plan from the get go for a 5pm class that day.

Learn from your experiences as well.  If you know that you repeatedly have to cancel out of the 6pm class on Thursdays because work always keeps you late that day, get in for the 7am class and get it out of the way.  Picture what it feels like driving home after a long day of work and not being able to make it in for your daily fix.  Grrrr.