WARMUP
2x
1 min cardio
10 DB Strict Press
10 Ring Rows
5 Light KBS
5 Sit-ups
3 Burpees
STRENGTH
Strict Press
5-3-1-3-5 @ 60-70-80-70-60%
Banded Pullups (everyone uses a band!!)
4×5-20
WOD
20 min AMRAP – no score at 60-70%
10 Russian Twists 20/14
20 Mountain Climbers
10 Alt V-ups
20 Russian KB Swings 50/35
10 Burpees
20 Sit-ups
50’ Farmer’s Carry 50/35
MANDATORY MOBILITY- for Rx!
3 position banded hamstring stretch
Banded Shoulder Distraction
CrossFit Reserve 