GROUP PREP
3 min cardio
10 Leg Swings
10 worlds greatest
10 air Squats
10 PVC Rotations
10 PVC Hip Hinge
Barbell Warmup + Hang Power Clean
STRENGTH
Tempo Deadlift – (3 sec up, 3 sec down)
3×6
Tempo Glute Bridge (3 sec up, 3 sec down)
3×6-10 add weight if wanted
WOD
3 Rounds For Time:
20/17 Cal Bike
10 Hang Power Clean (Rx+ 185/125) (Rx 135/95) (Fit 95/65)
Goal: Sub 8 min
Sub a 25/20 cal row or 22/19 cal ski if all the bikes are taken.
MOBILITY
Banded Shoulder Distraction
OPTIONAL POST WOD
400 or 800m Air Runner
Or
1 mile bike
Or
500m Ski
CrossFit Reserve 