“Patience and fortitude conquer all things.” – Ralph Waldo Emerson
GROUP PREP
10 Minutes For Quality:
1 Minute Machine of Choice or 200m jog
10 Kettlebell Deadlifts
10 Single Arm Russian Kettlebell Swings (5 Each Side)
20 sec Handstand Hold or Plank
*Performed with a light Kettlebell
STRENGTH
5 Rep Max Bench Press
*Start with a few warmup sets of 2-3 reps. Taking no more than 3 attempts at the 5 Rep Max
Pull-ups or Ring Rows – 1 set of Max Reps – choose strict or kipping
WOD
OPTION 1
AMRAP 25:
400 Meter Run
2 Rope Climbs
6 American KB Swings 70/50
12 Alternating Pistols
OPTION 2:
AMRAP 25:
400 Meter Run (scale to a 200m Run or 500m row)
6 Pull-ups (Fitness Ring Rows or Inverted Rows)
6 Russian KB Swings 50/35 (Fitness 35/25)
12 Alternating Reverse Lunges
STIMULUS
• Choose variations and weights that allow you to complete 5+ rounds (1 round every 5 minutes)
MOBILITY
Thoracic Spine Foam Roll
Puppy Pose
Pike Stretch
OPTIONAL POST WOD – done after class
Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
…
Climb By (1) Rep Each Round
CrossFit Reserve 