5am Class Only today. Please let Melissa know if you would like to be added to our Facebook group: CrossFit Reserve Community. We would love to hear what your scores are on your AT HOME WODS!!!
Please call or text Gary at 641-3051 if you would like to check out equipment. He will be available after the 5am workout today, as long as necessary. Any equipment can be taken and we ask that each member take only what he/she feels they will use to allow everyone access to what they need. If you need help delivering, please let him know!!
We truly appreciate and value each and every one of you.
GROUP PREP
3 minutes cardio or jump rope
10 Leg Swings
10 Squat Jumps
10 World’s Greatest
10 Burpees
10 PVC Hip Hinge
Practice With PVC: 5 High Hang Power Cleans + 5 Hang Power Cleans + 5 Power Cleans
Barbell Warmup + 5 High Hang Power Cleans + 5 Hang Power Cleans + 5 Power Cleans
STRENGTH
• Take up to 25 minutes to establish a 1 Rep Max Deadlift
WOD
Complete the following for time:
• 30/22 Calorie Row
• 15 Deadlifts (Rx+ 165/115) (Rx 135/95) (Fitness 95/65 – or use Dumbbells)
• 15 Power Cleans (same weight)
• 15 Deadlifts
• 30/22 Calorie Bike
*Target time 7:00-11:00 minutes.
NOT OPTIONAL POST WOD
2 minutes Sit Ups for Max Reps
MOBILITY
Foam Roll Back
AT HOME WOD:
Equipment Version
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Burpees
No Equipment Version
“Gravity”
5 Rounds For Time:
60 Plate Hops (or draw a circle and hop in and out)
40 Sit-Ups
20 Pushups
10 Burpees
CrossFit Reserve 