GROUP PREP
1 min bike
1 min ski
5 burpees without push up
15 banded pass throughs
15 banded pull aparts
10 ring rows
5 down dog to up dog
30 sec active hang from bar
STRENGTH
Strict Press
5-3-1-3-5 @ 65-75-85-75-65%
WOD
OPTION 1 (Rx):
15 min EMOM
Minute 1: 15 cal bike + 1 burpee
Minute 2: 14 cal bike + 2 burpees
Minute 3: 13 cal bike + 3 burpees
All the way down to..
Minute 15: 1 cal bike + 15 burpees
**You will need to dig deep to finish this workout!If you make it through, your score is Rx. If you do not make it through, your score is how many rounds you make it through.
OPTION 2 (Fitness):
15 min EMOM
Minute 1: AMRAP Cal Bike (or other cardio)
Minute 2: AMRAP Burpees
*Alternate movements. Score is total Reps. Leave 15-20 secs to transition between movements.
POST WOD
Accumulate:
100 Russian Twists
100ft Single Arm Famers Carry (switch every 25ft)
100 Handstand walk or 1 min Handstand hold
CrossFit Reserve 