SPECIFIC WARMUP
10 Straight Arm Banded Lat Pulldowns
10 Scap Retractions
5 Kip Swings
3 Knees to Elbows
Barbell Warmup
STRENGTH
1 Rep Max Deadlift
3×5 BB Romanian Deadlift
WOD
6 Rounds for Time:
20/17 Ski Erg or 400m Run
10 Knees to Elbows (these are NOT knees to triceps! 😉
5 Hang Power Cleans (135/95) (Fit 95/65) – feel free to scale the weight up
*You must ski or run. If you choose to ski, and the machine isn’t available you can sub a row. If the ski machine is open, you cannot sub a row.
MOBILITY
Banded Shoulder Distraction
OPTIONAL POST WOD
3-5 Strict HSPU (or PU)
3-5 Strict C2B Pull-ups or Banded Pull-ups
5-10 Kipping HSPU or PU
5-10 Kipping C2B or Ring Rows
Then…
Accumulate a 90 sec Handstand Hold, Plank or 50ft Handstand Walk
CrossFit Reserve 