GROUP PREP
3x
1 min cardio (or jump rope)
5 Deep Squat to Hamstring Stretch
5 Burpees
5 Straight Leg Sit-ups
5 KBS (light)
10 Alt Side plank (5each side)
10 Mountain Climbers
STRENGTH
Farmers Carry (heavy)
4x100ft (4 lengths of the rig)
Biceps Hammer Curls
4×10-15
Lying Triceps Extension
4×10-15
WOD
Active Recovery
AMRAP 25 @ 60-70% effort – using perfect form
800m Run/1000m Row/3200m Bike
50 Abmat Sit-Ups
40 Air Squats
30 Russian Kettlebell Swings 50/35
20 Double Unders (30sec practice)
10 Push-ups
NOT OPTIONAL MOBILITY
Foam roll 5 min
CrossFit Reserve 