GROUP PREP
3x
1 min cardio
10 Leg Swings
10 Walking Samson Lunges
10 Light DB Snatch
5 PVC Passthroughs
STRENGTH
Toes up DB Romanian DL
3×10
Biceps Curls
3×12-15
Overhead Triceps Ext.
3×12-15
Bent Reverse Flys
3×10
WOD
Partner WOD
100 Double Unders
100 DB Snatch 50/35 (Rx+ 70/50)
100 Sit Ups (Rx+ GHD)
100 Walking Lunges w/ your DB
100 cal Row
*Work can be divided however you want, and movements can be done in whatever order and broken up however you want. You do not need to complete one entire movement before moving on to the next.
MANDATORY MOBILITY – 5 min
Banded Shoulder Distraction
Lax Ball to shoulder blades (against wall)
CrossFit Reserve 