GROUP PREP
2 min cardio
10 Leg Swings
10 Air Squats
10 Worlds Greatest
10 Quad Stretch
10 Cradle Stretch
Find the weight you want to use for the Strength
STRENGTH
“Bring Sally Up” – Strength will be your score for today
During the song “Flower” by Moby, you will back squat the weight of your choice. Every time they say “Bring Sally Up” you will stand up, every time they say “Bring Sally Down” you will squat. You will have to hold the downs in a pause squat (below parallel). Your score today will be the weight that you picked, IF you were able to complete every single rep. If you miss a single rep, you will get a DNF (did not finish). Choose wisely (hint: this is hard with body weight only;)
WOD
Choose 1:
5k Row (this takes about 18-25 minutes)
2k Row
2k Ski
5 mile Bike
*make sure to write scores in your book
MOBILITY
Foam roll legs
CrossFit Reserve 