“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” – Winston Churchill
WARMUP
3 min cardio
10 Cossack squats
10 Samson Lunges
10 DB Snatch
5 Sit-ups
Then…
:30 sec each
Pigeon pose, Straddle Pose, forward fold, couch stretch
STRENGTH
*Off of your training max
Strict Press
5@75% – 3@85% – 1+@95%
Bent Rows
3×10
WOD
50-40-30-20-10
Alt DB Snatch 50/35 35/25
Sit-ups
*Do with a partner as a recovery WOD or on your own for Rx
OPTIONAL POST WOD
2x
10-20 Hip Extensions on the GHD
10-20 Banded Side Steps
CrossFit Reserve 