GROUP PREP
3 min cardio
10 Leg Swings
10 Banded Side Steps
10 Air Squats
5 Push ups
10 KB Deadlift
10 KBS
Barbell Warmup + Sumo DL + PC
STRENGTH
Sumo Deadlift
5×5
Single Leg RDLs
3×5 Each
Hip Extension on the GHD or Glute Bridges
3×10
WOD
“The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
**Scoring: After each 3-minute cycle, START WHERE YOU LEFT OFF at the end of the previous cycle. Record total rounds and reps completed.
*Scale to Push-ups off of a bar in the rack
POST WOD
1 mile bike for time
CrossFit Reserve 