WARMUP
5 min cardio
15 KB RDL (light- both legs)
15 Ring Rows
15 Banded Pull Aparts
5 min foam roll or other mobility
STRENGTH
Single Leg KB RDLs
3×10
Single Arm KB Rows
3×10
Weighted Plank
3 x 1 min
WOD
*Break up however you want, as long as you do all the reps. Doesn’t matter the order or the Rep scheme.
100 Walking Lunges
100 Sit-ups
100 Double Unders
100 KB Deadlift Rx+70/53 Rx 53/35 Fit 35/25
OPTIONAL POST WOD
800m Run or 1000m Row
CrossFit Reserve 