GROUP PREP
200m Jog/Walk
10 Air Squats
10 World’s Greatest
10 Reverse Lunges
10 KB Swings- 5 Russian, 5 American
30 sec each: Deep Squat Hold, Ankle Dorsiflexion, Banded Hip Distraction, Pigeon Pose
Take any extra time you need to get ready for pistols!
WOD:
Active Recovery – all of these movements are for QUALITY, not time. Try to do everything as perfectly as possible
EMOM 30 Minutes (:40 seconds on / :20 seconds off) — No Score, choose your own weights
Minute 1: Burpees
Minute 2: Russian Twists
Minute 3: Pistols/Romanian Split Squats (back foot on bench)/Reverse Lunges – pick the option that is best for you!! – or feel free to use a modification for your pistols
Minute 4: American Kettlebell Swings
Minute 5: Sit-ups
- Getting sweaty – keep the intensity low and the quality high
- Kettlebell swings are American style, finishing with the kettlebell directly overhead
* choose a weight for the kettlebells that allows your to hold on to the kettlebell for the entire :40 seconds
MOBILITY- Rx for finishing the mobility
Foam Roll or Lacrosse Ball for 10 minutes – Athlete’s Choice
CrossFit Reserve 