WARMUP
3x
1 min cardio
3 Wide leg inchworms
2 Push up to Down Dog
5 KBS
10 Diagonal Banded Pull Aparts
10 Banded Face Pulls
20 Tiger Walks https://vimeo.com/555813900/b8a7b58a6f
STRENGTH
**Off of your 90% training max
Bench Press
5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)
Chin Ups (underhand grip)
3 sets of 5-10
WOD
2 Rounds:
800m Run
30 American KB Swings 53/35 (Fit 35/25)
30 Pull-ups
Goal is 25 min or less. Scale accordingly.
*I know it is really dark at 5am now. Please feel free to grab a flashlight or sub in a different cardio machine if you want. 1000m row/ 1000m ski or 2000m bike.
OPTIONAL POST WOD
3x
1 min Weighted Plank
30 Flutter Kicks
CrossFit Reserve 