GROUP PREP
3 min cardio
2 Rounds
5 KB Deadlift
5 KB Swings
5 Inchworms
10 Sit-ups
Barbell Warmup + Deadlift & Push Press
STRENGTH
*Deload Week- off of your training max
Deadlift
5@40%
5@50%
5@60%
WOD
For Time:
3 Rounds: 7 Deadlift, 7 Toes to Bar, 7 Push Press
500m Row
3 Rounds: 7 Deadlift, 7 Toes to Bar, 7 Push Press
500m Row
3 Rounds: 7 Deadlift, 7 Toes to Bar, 7 Push Press
Rx+ 105/75 Rx 95/65 Fitness 65/45
*Scale toes to bar to Vups
MOBILITY
Foam Roll Back
POST WOD
3 Rounds:
20 GHD sit-ups or Sit-ups
20 Superman’s
20 Glute Bridges
CrossFit Reserve 