If you are doing the competition, we need you to write your team names and division on the back board (or text Melissa at 605-645-2216) by tomorrow please!! There are 27 teams 😊 and we are trying to get the heats lined up!
GROUP PREP
3 min cardio
2 Rounds:
10 Sit Ups
5 Burpees
10 Light KB Swings
Then:
10 Scap retractions
5 Kip Swings
Barbell Warmup + 5 High Hang Cleans + 5 Hang Cleans
STRENGTH
EMOM x 8
3 reps of Hang Power Clean (unbroken)
*Build to a heavy set of 3
WOD
On the minute for 15 minutes:
1 20 Russian Kettlebell Swings (Rx+ 70/55) (Rx 55/35) (Fit 35/25)
2 15 Toes to Bar (Fit: Toes to KB)
3 Run or Row or Ski
*Score is your total calories on the run and/or row and/or ski. To get Rx, you must complete all other movements before the minute is up. Ideally, you will have 15-30 sec of rest on the KB Swings and T2B. Scale down if you don’t.
MOBILITY
Pigeon Pose
Puppy Pose
T Shoulder Stretch
Thread the Needle
OPTIONAL ACCESSORY
2 rounds
1 min Handstand Hold or Handstand Walk or Plank
20 V ups or GHD Sit-ups
20 Russian Twists
20 Superman’s or GHD Hip Extensions
CrossFit Reserve 