GROUP PREP:
2 Rounds:
30 Seconds Each:
1. Spiderman + Reach (world’s greatest)
2. Single Unders
3. Samson Stretch (arms overhead- lunge)
4. Russian Kettlebell Swings
Then.. 1 Round:
20 Calorie Ski Erg
15 PVC Pass Throughs
10 Russian Baby Makers (deep squat to hamstring)
STRENGTH:
Back Squat
Heavy Set of 5
WOD:
AMRAP 9:
35 Double Unders
25 Air Squats
15 American Kettlebell Swings (53/35)
*Scale the KB weight as needed, or scale to Russian KB Swings – these should be unbroken.
OPTIONAL ACCESSORY: (if you have time)
Body Armor
3 Giant Sets:
14 KB Front Rack Step Back Lunges
21 Glute Bridges
Rest Between Sets
CrossFit Reserve 