GROUP PREP
3 min cardio
5 Wide Leg Inchworm
5 Push-up to Down Dog
10 Ring Rows
30 Sec Plank
10 Box Step Ups
10 Squat Jumps
30 Handstand Hold
10 Scap Retractions
5 Kip Swings
3 CTB
STRENGTH
Bench Press
5-3-1-3-5 @ 65-75-85-75-65% (off of your actual max)
DB Bench Press
5-5-5
DB Bent Rows
5-5-5
WOD
3 RFT (rounds for time)
30/25 Cal Ski Erg (sub a row, only if the ski machine is taken)
15 Handstand Push-ups
30 Box Jump Overs
15 CTB Pull-ups
*Goal: sub 20 minutes – scale accordingly
MOBILITY
Banded Shoulder Distraction
CrossFit Reserve 