GROUP PREP
2 min cardio
2 Rounds:
10 Squats
10 Ring Rows or light bent rows
5 Burpees
10 Lunges
5 Push up to down dog
Practice Reverse Burpees
STRENGTH
Bench Press or Floor Press
3 sets of 3 (heavy) or 3 sets of 10-12 (if using DBs)
Bent Barbell Rows or Bent DB Rows
3 sets of 10
*If you have a pull-up bar, do 1 set of max reps strict pull-ups (or Ring rows), then 1 min break followed a set of max reps kipping pull-ups (or another set of strict or rows).
WOD
EQUIPMENT VERSION
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees (scale to v-ups or sit-ups)
*Every 2:00, starting on the 0: 40 Double-Unders
NO EQUIPMENT VERSION
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees
*Every 2:00, starting on the 0: 40 Line Hops
OPTIONAL BODY ARMOUR
On the 2:00 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on the left right. Second set on the right, totaling three total for each side.
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
CrossFit Reserve 