GROUP PREP
3 min cardio
5 Up Dog To Down Dog
5 Wide Leg Inchworms w/ Push-ups
10 Lunges
10 Box Step UPS
10 Sit-ups
10 Scap Retractions
5 Kip Swings
3 pull-ups
Barbell Warmup + Push Press + Push Jerk + Split Jerk
STRENGTH
E2MOM x 5
5 Push Press + 3 Push Jerk + 1 Split Jerk
Build in weight, or pick a weight for all 5 sets. The goal is to burn out the push press, needing to use the push jerk/split jerk to finish the remaining reps.
**If you are uncomfortable with any of the movements, feel free to do the 5 push press only
WOD
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks (135/95) (Fit 75/55)
3 Chest To Bar Pull-Ups
6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups
9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
MOBILITY
T-spine Foam Roll Stretch
OPTIONAL POST WOD
On the 0:00… Gymnastics Conditioning
AMRAP 6:
Max Strict Handstand Push-Up Reps
On the Minute: 3 Bar Muscle-Ups
CrossFit Reserve 