GROUP PREP: 3 min bike then Line drills-High knees, butt kicks, side lunges, inchworms, cradle stretch, 15 banded pull aparts, 15 pvc pass throughs, 30 second active hang from bar, 5 scap retractions.
Strength:
3 sets: 10 Single leg RDL (5 each leg)
5 Ring push ups
WOD:
6 Rounds
6 Toes to Bar (Fit-Hanging knee raises)
12 Wall Balls (Fit-14/10, Rx (20/14), Rx+ (30/20))
6 Toes to Bar (Fit-Hanging knee raises)
12 Box Jumps
Fit (20″/2 45# plates), Rx (24″/20″), Rx+ (24″/30″)
CrossFit Reserve 