*We are planning to stay open! Please use good judgement, if you are not feeling well. Use the disinfectant wipes to clean equipment when done, please.
Also, one of the other gyms in town is closed this week due to being part of BHSU and it’s closure. You will see some new faces in class as drop-ins. It should be a fun week!
GROUP PREP
5 min cardio
10 leg swings
10 Air Squats
10 Walking Lunges
10 Banded side steps
5 Push-up to Down Dog
5 Russian KB Swings
5 American KB Swings
5 KB Sumo Deadlift High Pulls
10 PVC Hip Hinge
10 PVC SDHP (practice)
Barbell Sumo Deadlift
STRENGTH
• Take 25 minutes to establish a 1 Rep Max Sumo Deadlift
**If you did the comp this weekend, you may want to do 3 sets of 5 at a lighter weight just to loosen up. You can test your max on Saturday morning.
WOD
Complete 3 rounds for time of:
• 5 Sumo Deadlift High Pulls (Rx+ 115/75) (Rx 95/65) (Fitness 65/45 or using a KB)
• 75 Double Unders (75 high singles)
*Target time is 6:00- 9:00 minutes. This is meant to be a fast workout. Pick a weight for the SDHP that you can do all reps unbroken.
MOBILITY
Foam roll calves, hamstrings and back
OPTIONAL POST WOD
2 sets of:
20 V-Ups
20 Russian Twists
20 Bicycles
Rest as needed between sets
CrossFit Reserve 