GROUP PREP
3 rounds:
1 min cardio
5 Air Squats
5 Bunny Hops
5 Burpees
Then…
10 Light DB Snatch
10 Light Goblet Squats
STRENGTH
Back Squat
3 sets of 5
Or
Goblet Squat
3 sets of 10
Single Leg RDLs (KB or DB)
3 sets of 5 each
Calf Raises
3 sets of 15 each (weight or no weight)
WOD
EQUIPMENT VERSION
“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
NO EQUIPMENT VERSION
“Cookie Monster”
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Jumps over “Odd-Object”
20 Burpees
20 Jumps over “Odd-Object”
POST WOD
As many sit-ups in 2 minutes as possible
1 minute plank hold
MOBILITY
Child’s Pose (walk hands to the left, them right)
Straddle
Forward fold
Butterfly
Ankle Dorsiflexion
CrossFit Reserve 