GROUP PREP
Bike, Row or Run
–:45sec Easy
–:15sec Hard
Then..
–:30sec Hard Ski
–:30sec Hard Bike
–:30sec Hard Row
Line Drills:
–High Knees
–Butt Kickers
–Knuckle Draggers
–Cradle Stretch
–Broad Jumps
STRENGTH
Sled Push Down + Sled Pull Back
3 Sets of 2
Weighted Sit Ups
3 Sets of 10-20
Partner GHDs
3 sets of 5-10
WOD
For Time:
– 50/45 Cal Ski Erg
– 50/45 Cal Bike
– 50/45 Cal Row
Goal: Sub 10 min
+If the ski erg is not available, you can choose to use the air runner for the same amount of calories.
MOBILITY
Foam roll legs and glutes
OPTIONAL POST WOD
Accumulate:
500ft Farmer’s Carry (20 passes on the rig) – athlete’s choice on weight
50 Banded Tricep Pulldowns
CrossFit Reserve 