GROUP PREP
3 min cardio
10 Worlds Greatest
10 Reverse Lunges
5 Burpees
10 Sit ups
10 Alt Vups
5 KBS (light)
STRENGTH
1 Rep Max Front Squat
*Don’t forget to write your numbers down! We will be using these maxes for some percentages.
WOD
10 Burpees
10/8 Cal Bike
20 Alternating V-ups
20/18 Cal Bike
30 American KB Swings 50/35
30/25 Cal Bike
40 Walking Lunges (no weight)
40/35 Cal Bike
50 Sit-ups
50/45 Cal Bike
MOBILITY
Couch Stretch
Pigeon Pose
CrossFit Reserve 