GROUP PREP:
10 Air Squats
10 Lunges
10 Kossack Squats
5 Push-up to Down Dog
5 Ring Rows
STRENGTH:
3 sets of 5 each side
KB Single Leg RDLs
2 sets of 20
Banded Triceps Pulldown
2 sets of 10
GHD Hip Extensions or Superman’s
WOD:
5 Rounds Not For Time
500 Meter Row
21 AbMat Sit-ups
12 Burpees
*Sub in at least one (or more) 300m Air Runner or 500m Ski Erg in place of a row
STIMULUS
• Move at a moderate, steady pace, with the goal to move and break a sweat
MOBILITY:
1 min Foam roll quads
1 min Foam roll glutes
Banded Hamstring Stretch (1 min each direction)
Lacrosse Ball to front of shoulder and pecs, and to the upper back between shoulder blades (against them wall)
CrossFit Reserve 