STRENGTH:
KB or DB Snatch (not for time)
3 sets of 10 (choose your own load)
Push Ups or Strict HSPU
3 sets of 5-10
Supermans
3 sets of 10-20
WOD:
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
12 Toes to Bar
Scale the run to make sure you get to the Toes to Bar and get at LEAST 1 min rest. Scale T2B to knee raises or 30 sec active hang from the bar.
MOBILITY:
Lie on a foam roller, with the roller between the shoulder blades lengthwise along the spine. Open through the chest and shoulders. Let the head fall back. Hold for at least 2 minutes.
CrossFit Reserve 