GROUP PREP
5 min cardio
10 KB/DB Deadlift (light)
10 KB/DB Sumo Deadlift High Pulls
10 Russian KB Swings
10 American KB Swings
30 sec single Unders
30 Double Unders or Practice
STRENGTH
Strict Press
3 sets of 5
Pull ups or Bent Rows or any Pulling Movement
3 sets of 5-10
WOD
placeholder://5 Rounds for Time:
-20 Double Unders (sub singles or line hops)
-20 KB Alternating Single Arm Swings
-20 Double Unders
-20 American KB Swings
-20 Double Unders
-20 KB Russian Twists
POST WOD Bonus: Deltoid Clamshell Cranker
3×10 Circuit Style
1- Arnold Press
2- Lateral Raise
3- Bent Over Reverse Fly
MOBILITY
Spend time filling or stretching sore muscles
CrossFit Reserve 