GROUP PREP
3 minutes cardio
Line Drills:
High Knees
Butt Kickers
Toy Soldiers
Cradle Stretch
3 Air Squats + Broad Jump
Banded Shoulder Distraction
10 Wall Squats
10 PVC Passthroughs
10 PVC Overhead Squats
Barbell Warmup + 5 OHS
STRENGTH
• Take up to 30 minutes to establish a 1 Rep Max Overhead Squat
Or 3 sets of 5 at 65-75%
WOD
Complete the following for time:
• 4 Overhead Squats (Rx+125/85) (Rx 95/65) (Fitness 65/45 or Front Squats)
• 16 Lateral Jumps Over The Bar
• 8 Overhead Squats
• 16 Lateral Jumps Over The Bar
• 12 Overhead Squats
• 16 Lateral Jumps Over The Bar
• 8 Overhead Squats
• 16 Lateral Jumps Over The Bar
• 4 Overhead Squats
• 16 Lateral Jumps Over The Bar
*Target time is 5- 8 minutes. Pick a weight that you could do all 12 OHS unbroken when fresh.
OPTIONAL CARDIO CROSSFIT
1- Complete 5/10/15/20 reps of:
• Kettlebell Goblet Squat
• Kettlebell Swing
NOT OPTIONAL MOBILITY
5 minutes foam roll whatever is sore
“OPTIONAL AT HOME WOD”
EQUIPMENT VERSION
“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
NO EQUIPMENT VERSION
“Garage Fight”
3 Rounds 1:00 Minute at Each Station
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
CrossFit Reserve 