GROUP PREP
3 min cardio
10 Alternating Worlds Greatest
10 Jump Squats 
5 Inch Worm
5 Push-ups to Down Dog
10 Lunges
10 Box Step Ups
5 Box Jumps
10 Scap Retractions
5 Kip Swings
3 Pull-ups or Rows
STRENGTH
• 3×2 Bench Press
• 3×1 Bench Press
(try to add 5#-10# to last Double/Single load – either for all sets, or for the last sets of the double and or single)
3 sets 5-10 Any Upper Body Pulling Movement (Ex: Muscle Ups, Chest to Bar, Pull-ups Pull-ups from the Racked Barbell, or any other pull-up variation) –
Sub 3 Rope Climbs for 1 set of pull-ups, if wanted
WOD
AMRAP 12 minutes:
• 10 Burpee Box Jumps (Fit: Jumps onto stacked Plates) (Rx: 24/20in) (Rx+ 30/24)
• 20 Single Arm Dumbbell Overhead Stepping Lunges (Fit: 30/20 or Front Rack Lunge) (Rx 50/35) (Rx+ 50/35)
• 20 Abmat Sit-ups
(10 each side on DB Overhead Lunges) *Choose a DB weight that you can do all 10 lunges on one side before taking a break (when fresh). Use the sit-ups as a break, push your pace on the BBJs, steady pace on the lunges.
MOBILITY
Foam roll legs, calves, back and lats
T shoulder stretch
Thread the needle
OPTIONAL POST WOD
CARDIO CROSSFIT
1- On the minute for 15 minutes:
1 10 Wall Balls + 10 Air Squats
2 12 Hand Release Push-ups
3 12 Pull-ups
4 150m Run
5 Rest
CrossFit Reserve 