30 toes-to-bars
20 air squats
10 push ups

Goal & Intensity:
-The pre-WOD builds efficiency and rhythm in the kipping chest-to-bar. The main workout develops stamina for the core, upper body, and legs by combining different movement patterns.
-Steady, sustainable pace across 20 minutes – not an all-out sprint. Focus on keeping rhythm in the toes-to-bar so you can last for multiple rounds.
-Break the reps into small sets from the beginning to avoid burning out too early.
RPE: 7 – strong but controlled effort where technique remains consistent.
Why: This workout develops endurance, strength, and skill at the same time – a combination that is key in CrossFit. Toes-to-bar challenge the core, air squats build the legs, and push-ups strengthen the upper body, creating balanced capacity.