WARMUP
3 min cardio
30 sec each: butterfly pose, Samson lunge hold, Pigeon pose, Straddle pose, banded Shoulder Distraction, lying T shoulder stretch
Coach led First Rib Mobilization
STRENGTH
Off of your training max
Strict Press
5@40% – 5@50% – 5@60%
Chin ups
3×5-10
WOD
20 min AMRAP- no score, effort about 70%
10 Air Squats
20 Double Unders
10 Reverse Lunges
20 Russian Twists 20/14
10 Medball Cleans
20 Ring Rows
10 Push-ups
20 Sit-ups
NOT OPTIONAL POST WOD
Mandatory 10 minutes of stretching or other mobility work for Rx
CrossFit Reserve 