WARMUP
2x
1 min cardio
3 inchworms
3 Push up to Down Dog
5 DB Bench Press
5 DB Chest Flys
5 DB Rows
10 weighted Ab Mat Sit ups
STRENGTH
Off of your actual max
Bench Press
5-3-1-3-5 @ 60-70-80-70-60%
Bent DB Rows
4×8
WOD
Intervals: STRICT 30min Timecap
2000m Row/Ski or 1600m Run (20pts)
Rest 3 min
1500m Row/Ski or 1200m Run (15pts)
Rest 2 min
1000m Row/Ski or 800m Run (10pts)
Rest 1 min
500m Row/Ski or 400m Run (5pts)
*Sub the bike for 2x the row meters
OPTIONAL POST WOD
Midline 4x
10 Seesaw Planks
10 D Ball Slam
:20 Hollow Rock
Rest as needed between sets
CrossFit Reserve 