HAPPY BIRTHDAY ALYSSA! – we will do her bday WOD tomorrow, with a special request for Cleans 🙂
WARMUP
3x
1 min cardio
3 Push-up to down dog
3 burpees
5 Scap Retractions
3 Kip Swings/Pull-ups
5 DB Strict Press
STRENGTH
Bench Press
10-8-6-4-2
Start around 40-50% and work up to 80-90%
Bent DB Rows
4×8-10
WOD
25 Burpees
500m Row/Ski
25 Pull-ups (Rx+ C2B)
500m Row/Ski
25 Handstand Push-ups
500m Row/Ski
25 Wallballs Rx+ 25/20 Rx 20/14 Fit 14/10
500m Row/Ski
*Goal: sub 25min
*This workout was intended to be all 400m Runs, but do to the heat I have changed it to rowing. Feel free sub a 400m run for any row. If you didn’t bike yesterday, you can sub a 1k bike.
NOT OPTIONAL POST WOD
Pigeon Pose
Lying Shoulder T stretch
CrossFit Reserve 