WARMUP
3 min cardio
Line Drills: High Knees, Butt Kickers, Knuckle Draggers, Toy Soldiers, Cradle Stretch, 3 Squats + Broad Jump, Samson Lunges
30 Banded Pull Aparts
STRENGTH
DB RDLs
3×10
DB Bent Rows
3×10-12
Lying Tricep Ext (Scull Crushers)
3×10
WOD – for Score! (Hitting cardio harder for summer. No more 60-70% prescribed for most Thursday WODs on Thursday through summer. As always, feel free to scale as needed;)
Pick one:
Row Intervals (score is cals)
5-4-3-2-1 min Row w/ 1 min rest between (bike if you rowed on Tue)
Or
Run Intervals (score is time)
1000-800-600-400-200m Run w/ 1 Min break between Intervals
MOBILITY
3 Position Banded Hamstring Stretch
OPTIONAL POST WOD
100 Sit-ups for time
CrossFit Reserve 