**If you did not test your 1 RM Bench Press yesterday, do that for Strength today. Make sure to keep track of these numbers.
GROUP PREP
5 minutes cardio (a mixture of different machines if you want)
10 legs swings (both directions)
10 KB Swings
10 Sit-ups
STRENGTH
Single Leg KB RDLs
3 sets of 5 each side
Weighted Glute Bridges
3 sets of 10-15
WOD
**Yes! We have a score today:)
For Time:
50-40-30-20-10
Sit-Ups
American KB Swings (Rx+ 70/53) (Rx 53/35) (Fitness 35/25) – or scale to Russian Swings
(feel free to add in some GHD sit-ups, if you are comfortable with the GHD Machine. If not familiar with the GHD, you will probably not want to do this many of them:) Check with your coach before using this machine- you should be able to hold your body weight level before using.
MOBILITY
Up dog, Down dog, Pigeon Pose, Pike Pose
CrossFit Reserve 