“Do not pray for an easy life; pray for the strength to endure a difficult one.” — Bruce Lee
GROUP PREP:
Cardio
10 Worlds Greatest
10 Air Squats
10 Pushups
10 Hip Hinge
15 Banded Pull Aparts
10 Lunges
STRENGTH:
Single Leg RDLs
3 sets of 5
Overhead Tricep Extension
3 sets of 8-10
DB Curls
3 sets of 8-10
*use a heavier weight for the DB movements with the lower rep scheme
WOD:
Active Recovery – No Score
5-4-3-2-1:
Minute Bike
Directly Into…
1-2-3-4-5:
Minute Row
*Rest Half the Time After Each Set
STIMULUS
• The goal of today’s Active Recovery is to simply move and break a sweat
• After each effort, rest half the time you worked:
* 5:00 / 2:30
* 4:00 / 2:00
* 3:00 / 1:30
* 2:00 / 1:00
* 1:00 / 0:30
• After the 30 seconds rest following the last round on the bike, transition directly to the row
• You can substitute any machine for the bike or the row (ski erg, air runner..)
MOBILITY:
5 min- Foam roll anything that is sore
CrossFit Reserve 