GROUP PREP
3 min cardio
Line Drills:
High Knees
Butt Kickers
Toy Soldiers
Knuckle Draggers
Cradle Stretch
Samson Lunges
WOD
*Deload week! This workout today is long and not for time. Going at about 70% effort. No scores on the board. Use the weight prescribed or less- no Rx+. This workout is made to make you sweat, but give your body a break. Use perfect form. We are maxing next week.
Not For Time:
1000m Row
30 Wallballs 20/14
20 Push-ups
10 Toes to Bar
Bike 60/50 Cal
30 Air Squats
20 Plank Shoulder Taps
10 Single KB Deadlift (50/35)
800m Ski (some people will need to start here- sub another row if all Ski Ergs are taken)
30 Walking Lunges
20 Ring Rows
10 Goblet Squats 50/35
MANDATORY MOBILITY
Front Rack Stretch on a box/bench
Thread the Needle
Lying T Shoulder Stretch
Pigeon Pose
CrossFit Reserve 