GROUP PREP
2 min cardio
5 Inchworms
5 Up dog to Down Dog
10 PVC or Broomstick Passthroughs
10 PVC Overhead Squats
10 PVC Push Press
10 KB Swings
Barbell Warmup: if you have a barbell, or do with PVC
5 each: Push Press, Front Squats, Push Jerks, Overhead Squats
STRENGTH
Bench Press
3 sets of 5 @ 70-80%
Sub in Floor Press if you don’t have a bench. If using DBs, do 10-12 Reps
Bent Barbell Rows or DB Rows
3 sets of 10
**Right now, we are really just focusing on maintaining our strength!! If you have enough weights and a barbell, feel free to go a little heavier!!
WOD
OPTION 1 (barbell):
5 rounds for time:
10 Overhead Squats (Rx 95/65) (Fitness 65/45)
10 Push Press
10 Russian KB Swings (Rx 55/35) (Fitness 35/25)
10 Front Squat
10 Push Jerks
10 Russian KB Swings
Rest 2:00min between rounds.
OPTION 2 (DB/KB equipment):
5RFT:
10 Single Dumbbell/KB Goblet Squat (held in front) 50/35
10 Single DB/KB Push Press- 5 each arm
10 DB/KB Russian Swings
10 Goblet Squats
10 Single Arm Push Jerks- 5 each arm
10 Russian KB Swings
Rest 2:00 min between rounds
OPTION 3 (no equipment)
5RFT:
Use an odd object for the squats, presses and swings. A backpack works great! Load with as much weight as you want. Fill the rest of the pack with a towel to your items from moving around.
OPTIONAL FINISHER
4 – 200m Runs
Rest 2 minutes between each run
**if you have a sled (or tire) you can pull, do 4- 100m
MOBILITY
Child’s Pose
Up Dog
Down Dog
Deep Squat Hold
CrossFit Reserve 