GROUP PREP:
2 min cardio
High Knees
Butt Kickers
10 Leg swings
10 air squats
10 lunges
10 box steps ups
10 sit-ups
10 slow V ups
Barbell Warmup + 5 Push Press
STRENGTH
• 3×2 Back Squat
• 3×1 Back Squat (same weight)
WOD:
For time:
• 50 Wall Balls (M:20#-10’/W:14#-9′) (Fitness- 14/10lb or 1/2 the reps)
• 40/32 Calorie Bike
• 30 Toes to Bar (Fitness- Hanging Knee Raises or V-UPS)
• 20 Dumbbell Alternating Box Step Ups (24″/20″) (Rx+ 50/35- Double Dumbbell) (Rx 50/35- Single DB) (Fitness- 35/25 Single Dumbbell)
*Farmers hold for DB. Target time is 9:00-10:00. Time cap is 15:00.
MOBILITY:
5 min Foam Roll
OPTIONAL ACCESSORY (can be done after class, or during if extra time. Can also be done as 2nd workout of the day. If you would like to use the gym on your own time, text Melissa at 605-645-2216.) – CARDIO CROSSFIT
As many rounds as possible in 9 minutes of:
• 150m Run
• 15 D- Ball Cleans
• 10 Squats With Ball
Then:
12 x [:30 Work + :30 Rest]
• Max Rep Stepping Lunges
• Max Rep Russian Twists
• Max rep Burpees
CrossFit Reserve 