“Don’t stop when you’re tired. Stop when you’re done.” – author unknown
GROUP PREP
2 mins on each machine (total 6 min)
30 Banded Pullaparts
10 Kneeling DB Strict Press
15 DB Bent Rows
STRENGTH
Off of your 90% Training Max
Strict Press
5@75%
3@85%
1+@95%
WOD
“Acid Bath”
500m Ski
500m Row
1000m Bike
For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout and person 3 follows. Must be done in this order for Rx.
MOBILITY
Seated Stretches: Forward Fold, Straddle Pose, Butterfly Pose
Pigeon Pose
CrossFit Reserve 