“Energy and persistence conquer all things.” – Benjamin Franklin
GROUP PREP
3 min cardio
5 Burpees
10 Halos
10 Sit-ups
10 Air Squats
20 Banded Pull Aparts
10 IYTs (with 2.5-5lb plates)
STRENGTH
1 Rep Max Strict Press
*If you are sore from yesterday, feel free to wait till tomorrow to do this. Friday will be a make-up day for strength, if you missed any days this week.
WOD
25 minute AMRAP
400m Run
20 Wallballs
500m Row
20 Sit-ups (Rx+ Toes to Bar)
MOBILITY
Lacrosse Ball shoulders
OPTIONAL POST WOD
2 Rounds
20 Alternating V Ups
20 GHD Hip Extensions or Superman’s
20 Russian Twists
20 Glute Bridges (feet on bench)
CrossFit Reserve 