Don’t forget to sign up for class on the MINDBODY App!! We have to limit our class sizes. Also, let me know if you want to take advantage of any open gym times.
GROUP PREP
200m walk/jog
2 Rounds:
5 Inchworms
5 Burpees
10 Worlds Greatest
10 Mountain Climbers
5 Sit ups
STRENGTH
Bench Press or Floor Press
3 sets of 5-10
Pull-ups or Bent Row
3 sets of 5-10
WOD
For Time:
21 – 15 – 9 Bench Dips
20 – 20 – 20 Mountain Climbers
Rest 3 minutes …
21 – 15 – 9 Hand Release Pushups
20 – 20 – 20 V-UPS (scale to sit ups)
MOBILITY
Pigeon Pose
T shoulder stretch (lying face down on the ground)
OPTIONAL Body Armor
3 Giant Sets:
15-13-11-9
Romanian Deadlifts
Dumbbell Bench Press
Rest 2 Minutes Between Sets
CrossFit Reserve 