GROUP PREP
3 min cardio
10 Air Squats (yes, I know you’re sore)
10 Worlds Greatest
10 Sit-ups
10 KB Swings
10 Unweighted Russian Twists
30 sec plank
Either:
5 Barbell Power Cleans + 5 BB Hang Squat Cleans
Or
5 light DB Squat Cleans each side
STRENGTH
WITH A BARBELL:
EMOM x 10
1 Power Clean + 1 Hang Squat Clean
*Build in weight
WITHOUT A BARBELL:
EMOM x 10
1 DB Squat Clean on each side (touching the ground between sides)
WOD
Tabata (8 rounds: 20 sec of work, 10 sec break– do all of 1 movement before moving to the next. *Scale by rotating through movements instead.)
1) Sit-ups
2) KB or DB Russian Swings (eye level) Rx: 50/35 Fitness: 35/25
3) Russian Twists Rx: 20/14 (use whatever you have) Fitness: unweighted
4) Plank (you have to hold the plank for the full 20 sec each time to get Rx)
MOBILITY
Up dog
Down dog
Child’s pose
Spinal Twists lying on back
CrossFit Reserve 