GROUP PREP:
2 sets:
30 Single Unders first set/ 20 DUs second set
20 Banded Pull Aparts
10 Wall Squats
5 World’s Greatest Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
5 Thrusters
STRENGTH:
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets
Take a few sets to warm up. All 4 sets should be at the same weight and unbroken. Choose a weight that would probably be around your 10 Rep Max.
WOD:
AMRAP 15:
60 Double Unders (Scale to tall singles)
30/21 Calorie Bike
10 Thrusters (155/105 Rx+) (135/95 Rx) (95/65 S)
STIMULUS
• The heavy thrusters are a major focus in this workout, but you should choose a weight that you can do in 2-3 sets.
• Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)
MOBILITY:
1 min each:
Laying Front Rack Stretch
Wrist Stretch
Calves Foam Roll
CrossFit Reserve 