If you participated in the Nutrition Challenge, don’t forget to turn in your logs by Wednesday the 30th! You can either leave them at the coach’s station or text Melissa a picture of it 605-645-2216. In the case of 2 winners, one will randomly be drawn:)
GROUP PREP
2 min cardio
– 10 World’s Greatest
-10 Burpee
-10 Alt. Reverse Lunge
-:30sec Plank
-:20sec Side Plank (right)
-:20sec Side Plank (left)
15 Banded Pull-aparts
10 IYTs with a small plate (2.5-5lb)
STRENGTH
KB Single Leg RDL 3 sets of 5 each leg
KB Single Arm Bent Row 3 sets of 5 each arm
KB Single Arm OH Press 3 sets of 5 each arm
WOD
2 Rounds
-50/45 Cal Bike
-40 Burpee
-30 Alternating Goblet Reverse Lunge (70/53)
Goal: Sub 18 min – scale by weight first, then reps, then rounds
MOBILITY
Pigeon Pose (1 min each side)
OPTIONAL POST WOD
Steady State Conditioning
Run 30 min for Distance
CrossFit Reserve 