HAPPY BIRTHDAY CORA!
GROUP PREP
20 birthday burpees
20 Air Squats
20 Light KB Swings
STRENGTH
DB Bench Press
3 sets of 5
DB Bent Row
3 sets of 5 each
WOD
15 Minute AMRAP
Bench Press (Rx+ 135/95) (Rx 95/65) (Fitness 65/45)
Wallballs (Rx+ 11ft/10ft line) (Rx 20/14) (Fitness 14/10)
Russian KB Swings (Rx+ 70/53) (Rx 53/35) (Fitness 35/25)
2,4,6,8,10…. adding 2 reps each round
*Pick a partner that does the same weight as you, do that you can share the bench! Or do a DB floor press in place of bench.
**This bench weight will not hurt you. If you fail a rep, yell at your coach to help 😊
POST WOD
200m walk
5 min Foam Roll or Lacrosse Ball of your choice:)
CrossFit Reserve 