GROUP PREP
3 min cardio
5 Inchworms
5 Up Dog to Down Dog
5 Burpees
15 Air Squats
15 Banded Pull Aparts
30 sec Deep Squat hold
STRENGTH
Remember to use your 90% training max!
Back Squat
5@75%
3@85%
1+@95% (as many as possible with good form)
WOD
10min AMRAP
10 Burpees
20 Wallballs 20/14 (Rx+ 11ft/10ft) (Fitness 14/10)
POST WOD
3 Rounds:
10 V-ups (scale to accordions)
20 Russian Twists
30 Bicycles
Rest as needed between rounds
MOBILITY
Thoracic mobility with your medball under the mid back
Child’s pose with hands on the ball
CrossFit Reserve 