GROUP PREP
5 min cardio
1 min jump rope
15 Air Squats
20 Banded Pallof Press (10 each side)
10 Banded Facepulls
BB Warmup + 5 Thrusters + 5 Hang Clusters
STRENGTH
EMOM x 6
3 Hang Clusters
WOD
For Time:
3 Rounds:
15 Front Squats 95/65 (Fit 45/35)
25 Double-Unders
1,000m/800m Row (Fit 800/600)
3 Rounds:
12 Thrusters
25 Double-Unders
1,000m/800m Row
3 Rounds:
9 Hang Clusters
25 Double-Unders
*Scale by rounds first, then reps/meter row. This should not take longer than 25 min- Scale accordingly.
*Can sub a 2000/1600 bike or a 800/600 ski if rowers are taken.
OPTIONAL POST WOD- Core
3 Rounds
10 Vups / Tuck UPS
10 Bicycles
10 Russian Twists
10 Superman’s
MOBILITY
Lacrosse Ball to upper back / shoulders / pecs
CrossFit Reserve 