GROUP PREP:
3 min cardio
5 Burpees
10 Worlds Greatest
10 Plate Rotations
10 Scap Retractions
5 Kip Swings
3 Pull-ups
5 Push-ups
10 Air Squats
STRENGTH:
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
STIMULUS
• This is the first of 3 weeks of a incremental build in percentages on front squats waves
• Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
• Percentages are based off your 1RM Front Squat. If you don’t know your 1RM, this will start at a moderate weight and build.
WOD:
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
*This is a benchmark workout, so make sure to write it in your book! Make note of any ways that you scaled. Please be honest with your reps, as this will be going up on the board.
CrossFit Reserve 