GROUP PREP:
250m Run or 400m Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) – 2.5 – 5lb
10 PVC Hip Hinge
10 Wall Squats (facing wall)
5 Inch Worms w/ Push Up
10 Scap Retractions
5 Kip Swings
3 Pull-ups/Rows
STRENGTH:
KB Single Arm Overhead Press
3 sets of 5 each side
KB Single Arm Bent Rows
3 sets of 5
Ring Dips (sub triceps dips)
3 sets of 5
WOD:
Tabata: 20 sec work/ 10 sec break – 8 rounds (4 min). Complete 8 rounds of one movement before moving to the next. Rest 1 min. Between movements.
Pull-ups
Push-ups
Ab Mat Sit-Ups
KB Snatch 50/35 – completed however you want – try to stay even on your sides 🙂 *warm up and practice with a lighter weight. (the scale for this today is an American KB Swing)
*You will have 4 scores, one for each movement. The score will be the total amount of reps completed in all rounds. The goal of a Tabata is to be consistent in your rounds.
OPTIONAL ACCESSORY:
Hard effort for 2 min on any cardio machine
MOBILITY:
Barbell Thoracic Opener: 2-3 Minutes
Wrist Stretches: 30-45 Seconds Each Direction
Handstand Hold Stretch: 1 Minute
CrossFit Reserve 