GROUP PREP
500 Meter Row
400 Meter Jog
30 Seconds Lunge
10 Scapular Push-Ups
30 Seconds Cossack Squats
10 Light Dumbbell Deadlifts
STRENGTH
3 sets of 5-10 each:
Strict Pull-ups (chin over the bar and arms locked out at full extension at the bottom) / Inverted Rows from a Racked BB
DB or KB Deadlift (double or single DB/KB)
Push Ups (these are for quality, not speed!! Chest should touch the ground, arms locked out at the top)
WOD
10 Rounds:
200 Meter Run
10 Burpees
*Scale by rounds, reps or sub a 250m Row
STIMULUS
• The intended time range for this workout is between 15-20 minute
MOBILITY
Pike Stretch
Wrist Stretches
Puppy Pose
CrossFit Reserve 