If you didn’t pick a team name for the competition, Stacy picked one for you 🙌
GROUP PREP
5 min cardio
10 Samson Lunges
5 Burpees
10 Cossack Squats
5 Push-up to Down Dog
5 DB Strict Press
10 Box Step ups
1 min Handstand Hold or Plank
STRENGTH
• 3×2 Strict Press
• 3×1 Strict Press
add 5#-10# to last Double/Single load
3 sets 5-10 of a pulling movement
WOD
Complete as many rounds as possible in 12 minutes of:
• 15 Handstand Push-ups (scale to DB Pushups or a push-up variation)
• 12 Double Dumbbell Box Step-ups (M:24″/W:20″) – Pick your own weight!
• 9 Dumbbell Push Press (same weight)
• 200m Run or 20/17 Cal Bike
**2 scores: weight used and rounds
*Farmer’s hold for box step-ups. Sub dumbbell push-ups for HSPU. Target is 3+ rounds.
POST WOD
Ankle Mobility on the Box
Lying Front Rack
Lacrosse ball to shoulders
OPTIONAL POST WOD
CARDIO CROSSFIT
1- Complete as many rounds as possible in 15 minutes of:
• 100m Run
• 20 Alternating Shoulder Taps
• 15 Plate Squats
• 100m Run
• 20 Mountain Climbers
• 15 Plate Thrusters
• 100m Run
• 20 Russian Twists (no weight)
• 15 Plate Ground to Overhead
CrossFit Reserve 