GROUP PREP
Bike, Row or Run
–3 min @ easy pace
–10ea Leg Swings
–5 Roll Over V-Sit
–5ea High Knee Tuck + Lunge & Rotate
–10 Straight Leg Sit Up
–10 Romanian Deadlift
–10 Bent Over Row
–3 Strict Pull Up or 5 Ring Row
–6 Kip Swing
–4 T2B or Kipping Knee Raise
STRENGTH
Deadlift
10-8-6-4-2-1 (heavy single, but not a max) @ 45%-55-65-75-85-heavy single
WOD
AMRAP 12 min
– 12 V-ups
– 6 Deadlift (225/155)
– 3 Strict Pull-ups
Goal: 6+ Rounds
MOBILITY
-1-2min per side Banded Lat Stretch
-Roll out T-spine
OPTIONAL POST WOD
Tabata This
8 Rounds of :20 sec of work and :10 sec of rest of each movement
-Barbell Back Rack Hold (use your 1 RM Back Squat Weight)
-Suitcase Carry Hold (alternate sides each interval)
CrossFit Reserve 