WARMUP
3x
1 min cardio
5 Air Squats
10 lunges
10 Sit-ups
5 Ring Rows
20 sec Plank
STRENGTH
Good Mornings
3×5-10
WOD – do alone for Rx or Rx+, or add a partner for a fun workout (divide work in half- one partner works at a time)
For Time:
Row 1k
30 Medball Cleans 20/14 (Rx+ 30/20) (Fit/Teen 14/10)
20 Push ups (Rx+ Ring Push-ups)
10 Toes to Bar (Rx+ Strict)
Bike 60/50 cals
30 Air Squats w/ Arms Overhead
20 Plank Shoulder Taps
10 V ups
800m Run or 1000m ski
30 Walking Lunges
20 Low Ring Rows (Rx & Fit) (Rx+ Strict Pull-ups)
10 Tuck UPS (Rx+ GHD Sit-ups)
NOT OPTIONAL POST WOD
lacrosse ball to glutes, pigeon pose, straddle, couch
CrossFit Reserve 