GROUP PREP
1 min easy Row
1 min hard Row
10 Wall Squats
10 Light DB OH Press
10 Light DB Snatch
10 Light KB Swings
1 min Banded Shoulder Distraction
10 PVC Passthroughs
10 PVC OH Squats w/ a Pause
Barbell OH Squat
STRENGTH
• 3×2 Overhead Squat
• 3×1 Overhead Squat (same weight)
STIMULUS
These should be with great form. If you are struggling with mobility issues or an injury, please go light and work on form. Or scale to a front squat (we will not be doing front squats this week).
WOD
Complete the following for time:
• 30/24 Calorie Bike
• 90 Double Unders
• 30 Alternating One Arm Dumbbell Snatches
• 60 Double Unders
• 30 Alternating One Arm Dumbbell Snatches
• 30 Double Unders
Rx 50/35 – Fitness 35/25
*Sub 150/100/50 singles for DU or equal amount of high singles. Time cap is 12 minutes.
**STIMULUS- meant to be a steady and consistently paced workout. The DB weight should moderate and be something that you can cycle without taking many breaks. If you are working on DUs, feel free to work on them for 1.5/1/.5 minutes instead of singles. Picking an option that will help us to improve!!
OPTIONAL POST WOD
10-20 Weighted Sit ups
10-20 Weighted Standing Obliques
10-20 Hip Extensions (Optional weighted)
X2
Then 2 passes handstand walks or 1 min handstand hold
CrossFit Reserve 