GROUP PREP
2 Minute Bike
1 Minute Wall Squats Video
2 Minute Bike
1 Minute Slow Air Squats
Single Dumbbell Warmup:
100 Foot Overhead Carry (50′ Each Arm)
20 Second Row Static Hold (20 Each Arm)
10 Waiter Squats (10 Each Side)
Double Dumbbell Warmup – Deadlift
WOD
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk
Dumbbell Weight (Rx+ 50/35) (Rx 50/35) (Fitness/Teen 35/25)
Handstand Options (Rx* 25′ Handstand Walk (Rx 30 sec Handstand Hold) (Fitness: 30 sec plank hold)
• Choose a weight that allows you to complete each round in 1-2 sets
POST WOD
Bike or Row Recovery
20 Minute Recovery Pace- just using this time to get blood into the legs. This is a nice, easy pace!
MOBILITY
Quads Foam Roll
Puppy Pose
Laying Front Rack Stretch
CrossFit Reserve 