GROUP PREP
10 minutes cardio of choice – feel free to mix and match to make 10 min. This could be a 1 mile jog, 2500 Row, 4 mile bike, etc…
STRENGTH Equipment Option 1:
A1- Pull-ups 3x Max
* Sub Barbell Bent Over Row 3x 5- 10 depending on weight available
A2. Single Arm DB Bent over Row 3 x 10
A3. Banded Pullaparts 3x 10-20
STRENGTH- No Equipment Option 2:
A1- Odd Object Bent Over Row 3x 5-10 depending on weight available
A2- Single Arm Bent Over Row 3 x 10
A3- Reverse Fly 3x 10-20
* complete 3 sets in circuit fashion. Progress from A1- A2 – A3 with minimal rest, then Rest 1-2 Minutes before repeating.
WOD
5 Rounds:
1- Single Leg Glute Bridge 30s. Each side
2- Wall Sit 45s-1Min
*for Rx+ add weight (50/35)
3- Single Leg RDL 30s. Each Side (50/35)
4- Walking Plank Max 1Min
*Sub Plank Hold
**Score is the total plank walks**
MOBILITY
Seated Forward Fold
Seated Straddle Pose
Thread the needle
Lying T Shoulder Stretch (face down)
CrossFit Reserve 