GROUP PREP
2 min cardio
10 Air Squats
10 World’s Greatest
10 PVC Hip Hinge
20 Banded Pullaparts
5 Wallballs
10 Scap Retractions
5 Kip Swings
3 Toes to Bar or V-Ups
Barbell Warmup + 5 Deadlift
STRENGTH
Deadlift
5 – 5 – 3 – 3 – 1
Build to a heavy single
then..
Romanian Deadlift
3 sets of 8
WOD
21-15-9
Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
Toes to Bar (Fit V-Ups)
Cal Row
POST WOD
400m Run
MOBILITY
Kettlebell Calf Smash
Child’s Pose on Kettlebell
Kettlebell Pec Smash
OPTIONAL COMPETITION – on your own time
25ft Handstand Walk
5 Wall Walks
2 Rope Climbs (legless if possible)
25 GHD Sit UPS
25 GHD Hip Extension
CrossFit Reserve 