GROUP PREP
3 min cardio
5 Inchworms
10 Leg Swings
10 Worlds Greatest
10 Air Squats
10 Banded Side Steps
PVC Hip Hinge
PVC Passthroughs
PVC Burgener Warmup
STRENGTH
3 Sets:
7 Barbell Bench Press (athlete’s choice on weight)
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
WOD
12 min AMRAP
10 Power Snatch 95/65
20 Wallballs 20/14
30 Sit-ups
*Fit: DB Snatch
MOBILITY
Banded Shoulder Distraction
3 Position Hamstring Stretch
POST WOD
Tabata on a cardio machine
CrossFit Reserve 