GROUP PREP:
2 min ski erg or bike
10 Air Squats
10 Lunges
10 Worlds Greatest
10 Plate Rotations
15 Banded Pull-Aparts
5 Push-up to Down Dog
10 Scap Retractions
5 Kips Swings
3 Pull-ups or Rows
STRENGTH:
3 sets of max reps of:
Push-ups (scale up to hands on plates to create a deficit)
Strict Pull-ups (feet NOT touching the ground)
*Scale down to negatives or Kipping pull-ups or low ring rows
**Max reps – when you come off of the bar, or pause longer than 3 seconds
WOD:
AMRAP 5:
200’ Walking Lunge (No Weight) (Down and back 4 times or 8 lengths of the rig)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35) (Down and back 2 times or 4 lengths)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
*Athlete’s hold the dumbbell on the weighted lunge anyhow they choose.
*Score is total calories rowed
STIMULUS
• Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
• You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
• Your score is the sum total of the 3 max calorie rows
• We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
• Walking Lunges:
* The first and last intervals are completed with no weight at all
* The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping
* Hold the dumbbell wherever is most comfortable for the weighted lunges
* Make sure the back knee touches the ground and that the hips reach full extension between steps
MOBILITY:
1 min each:
Couch Stretch
Pigeon Pose
Hamstring Stretch
Foam Roll Glutes and Quads
CrossFit Reserve 