“Our food should be our medicine and our medicine should be our food.” — Hippocrates
GROUP PREP
Line Drills:
Jog
Toy Soldiers
Cradle Stretch
Broad Jumps
Then..
15 Banded PullAparts
5 Pushup to Down Dog
10 Worlds Greatest
10 Jump Squats
10 Plate Rotations
10 Plate Strict Press
10 Plate Thrusters
10 Scap Retractions
5 Kip Swings
3 Pull-ups/Rows
5 BB Strict Press
5 BB Push Press
STRENGTH
• 3×2 Push Press (add 5# to last double/single load, if able!)
• 3×1 Push Press (same weight)
*These should not be until failure- you should not be dropping the bar.
3 sets of 5-10 Strict Pullups (or any pull-up variation), Inverted Rows, 1-3 Rope Climbs, or Ring MUs
*Pick the option that you need to work on
WOD:
Complete 3 rounds of:
• 1 Minute Max Reps Wall Balls (M:20#-10’/W:14#-9′)
• 1 Minute Max Reps Abmat Sit-ups
• 1 Minute Max Reps PushUps
• 1 Minute Max cal Run (sub Row or Ski)
• 1 Minute Rest
*STIMULUS: These are high effort sprints, while trying to maintain similar scores over all 3 rounds. Similar to a Fight Gone Bad style of workout. Start in different spots, since we only have 1 runner. Try to run at least 1 time!!
*3 separate scores
MOBILITY
Foam Roll Quads
Lacrosse Ball Shoulders
OPTIONAL CARDIO CROSSFIT (after class)
1- Every 6 minutes for 18 minutes:
• 350m Row
• 10 Jumping Air Squats
• 15 Air Squats
• 150m Run
• :30sec Flutter Kicks
CrossFit Reserve 