GROUP PREP
200m jog/walk
2 Sets
5 Inchworms
30 Second Hollow Hold
10 Ring Rows
30 Second Arch Hold
15 Sit-ups
Then 1 100m Farmers Carry at a lighter weight
STRENGTH
Gymnastic Conditioning
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups
STIMULUS
• The goal here is to maintain a consistent number across the 7 sets and hopefully increase from last week
Subs:
• Box Handstand Push-ups
• Double Dumbbell Strict Press
• Push-ups
WOD
14 min AMRAP
200m Run
100m Farmers Carry (Rx+ 70/50) (Rx 50/35) (Fit/Teen 35/25) – end of the asphalt and back
30 Sit-ups
MOBILITY
Banded Shoulder Distraction
Banded Hamstring Stretch
OPTIONAL POST WOD
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row
CrossFit Reserve 