GROUP PREP
3 min cardio (1 easy, 1 moderate, 1 hard)
High Knees
Butt Kickers
Toy Solders
3 Air Squats + Broad Jump
10 Box Step Ups
5 Burpees
5 Box Jumps
1 Minute Handstand Hold or Plank
Barbell warmup for Press
STRENGTH
• 3×2 Strict Press (add 5#-10# to last Double/Single load)
• 3×1 Strict Press (same weight)
Superset: 3 sets of 5 each Bent Single Arm DB Rows
WOD
Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:
• Burpee Box Jump Over (M:24″/W:20″)
*Run 100m or Bike 10/7 cal after each round. Box facing on BBJO. Target time is 10-12 minutes. Time cap is 16 minutes.
MOBILITY:
Banded Hip Distraction
Foam Roll Glutes and Calves
CrossFit Reserve 