WARMUP
200m jog
Line Drills: High Knees, butt kickers, toy soldiers, cradle Stretch, 3 air Squats + broad jump
30 sec each – Stretches: pigeon pose, straddle pose forward fold, butterfly, T shoulder stretch, thread the needle
STRENGTH
Strict Press
*Off of your 90% training max
5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)
Bent DB Rows
3×10
WOD
Team of 3:
20 Min AMRAP
10/8 Cal Bike
10 Burpees
*One partner must be holding 2 DBs (Rx 53/35) (Fit 35/25) at all times. If they touch the ground, ALL work stops.
**Partner 1 does all the calories and all the burpees, then partner 2 goes, then partner 3. One partner is holding the DBs and one person is resting.
OPTIONAL POST WOD
400m Team Run with the med ball x 2
CrossFit Reserve 