GROUP PREP
3 minutes cardio
10 Leg Swings
10 Knuckle Draggers
10 Body Weight Lunges
10 Box Step Ups
10 PVC Hip Hinge (3 points of contact)
5 Barbell Deadlift
STRENGTH:
EMOM x 10
1 Deadlift
**Use this EMOM to warmup and find a weight for the workout
WOD
“Christine”
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.
*Scale to a Deadlift weight of your choice. Choose a weight that you could do all 12 reps when fresh. Scale box jumps to step ups.
*No Judging each other today:) Please make sure to follow movement standards, especially if going for the board.
NOT OPTIONAL- MOBILITY
5 min Foam Rolling Back or Lacrosse ball to Calves
OPTIONAL POST WOD:
Pick 1 (don’t worry – you’ll have opportunities to pick another one this week):
1000m Row for Time
400m Assault Run for Time
500m Ski for Time
1 mile Bike for Time
CrossFit Reserve 