GROUP PREP:
Bike:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard
30 Seconds Each:
Hollow Hold
Superman Hold
10 Ring Rows
10 Push-ups
STRENGTH:
Bench Press
4 sets of 6
Strict Pull-Ups (use a band, or scale up to Chest to Bar)
3 sets of 5-10
WOD:
“Annie Rows a Boat”
500m Row
50 Double Unders
50 Sit-ups
400m Row
40 DU
40 SU
300m Row
30 DU
30 SU
200m Row
20 DU
20 SU
100m Row
10 DU
10 SU
POST WOD:
Handstand Push-ups or Push-ups
3 Sets Max Reps
CrossFit Reserve 