WARMUP
3x
1 min cardio
5 KB Deadlift
5 KBS
10 DB Snatch (light)
15 Banded Pull Aparts
STRENGTH
Strict Press
10-8-6-4-2
Start around 40-50% and build to 80-90%
Banded Straight Arm Pull Downs
4×10-15
WOD
Complete alone for Rx, or do it with a partner for recovery or just for fun 🤩 .
For Time:
50 Russian KB Swings (Rx 50/35) (Fit 35/25)
800m Run
50 Sit-ups (Rx+ Toes to Bar)
800m Run
50 Alternating DB Power Snatches (50/35) (Fit 35/25)
800m Run
50 Medball Clean (20/14) (Fit 14/10)
*If needed , Sub a 1000m Row or 2000m Bike for the Run
**Scale to a 400m Run, 500m Row or 1000m bike
NOT OPTIONAL POST WOD
5 minutes foam rolling or other mobility.
CrossFit Reserve 