GROUP PREP
3 min cardio
3 Rounds:
5 Push up to Down Dog
10 Ab Mat Sit Ups
30 Sec Singles, then High Singles, then DUs or attempts
Warm up your bench press
STRENGTH:
Bench Press
3 sets of 5-8
No more than 50% of your 1 Rep Max
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
*We are judging each other again today, only if you are going for the board.
If you are doing the competition, you might not want to do this full workout. Scale this workout by the amount of reps, or to high singles.
NOT OPTIONAL- MOBILITY
Child’s Pose
Up Dog
Down Dog
Pigeon
Forward Fold
OPTIONAL POST WOD:
Pick 1
1000m Row for Time
400m Assault Run for Time
500m Ski for Time
1 mile Bike for Time
CrossFit Reserve 