GROUP PREP
3 min cardio
5 Burpees
Line Drills:
High Knees
Butt Kickers
Side steps down and back
Toy Soldiers
Cradle Stretch
10 Banded Side Steps each direction
10 PVC Deadlifts – coaches coaching points of performance
DL Barbell Warmup
STRENGTH
• 3×2 Deadlift
• 3×1 Deadlift
add 5#-20# to last Double/Single load
WOD
Every 4 minutes for 16 minutes:
• 20/15 Calorie Row
• 12 Bar Facing Burpees
• 12 Deadlifts (M:205#/W:145#)
*Score fastest and slowest round. Target time is 2:00-2:10
MOBILITY
Foam roll back
Shoulder mobility
OPTIONAL POST WOD
CARDIO CROSSFIT
1- Every 4 minutes for 20 minutes:
• 15/12 Calorie Row
• 10 Burpees
• 15 Ball Slams
CrossFit Reserve 