GROUP PREP:
2 min Cardio
10 Push-up to down dog
15 Banded Pull aparts
10 Ring Rows
10 light Dumbbell Push Press
10 light DB Bench Press
10 DB Rows
STRENGTH
• 3×2 Bench Press (pick weight)
• 3×1 Bench Press (same weight)
*Do 3 sets of 5-10 Pull-ups mixed into the strength. Feel free to sub in 3 sets of 1-3 Rope Climbs in place of pull-ups. Or mix and match.
WOD:
Start a running 30 minute clock. Complete each segment of work within the 10 minute time frame.
00:00 – 10:00
• 800m/650m Row
• 30 Dumbbell Push Press (two dumbbells)
• 300m Run/Ski
• 15 Dumbbell Push Press
10:00 – 20:00
• 800m/650m Row
• 30 Abmat Sit-ups
• 300m Run/Ski
• 15 Abmat Sit-ups
20:00 – 30:00
• 800m/650m Row
• 30 Dumbbell Bench Press
• 300m Run/Ski
• 15 Dumbbell Bench Press
*Score will be your weight used today. Weights: Rx+ 70/50 Rx 50/35 Fitness 35/25. Use KBs for the Push Press if there aren’t enough DBs. Some of you start on the Run/Ski, some on the Row. Some can start on the bench press portion, some on the push press portion. Sub a bike, ONLY if someone is on your machine:)
OPTIONAL ACCESSORY (after Class):
Complete the following for time:
• 20 DB Push Jerks (50/35)
•10 MUs or 20 Pull-ups
• 20 DB Push Jerks
*Time cap is 10:00.
CrossFit Reserve 