WARMUP
10 minute AMRAP
1 min cardio
10 Halos
10 Plate Thrusters
5 KB Deadlift
5 KB SDHP
5 Box Step Ups
3 Box Jumps
Then…
BB Warmup + Push Press + BB SDHP
STRENGTH
Deadlift
4 sets of 4 @ 60-70-75-85%
WOD
“Fight Gone Bad”
3 Rounds, 1 min per station for max reps
Wallballs 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps (everyone does the 20”)
Push Press 75/55
Cal Row
1 min Rest
*Start at different stations if needed. Everyone does the rower today. I would suggest leaving about 10ish seconds to transition, but use those transitions to your advantage (hint, hint 😉 )
NOT OPTIONAL POST WOD
1 min each: pigeon pose, couch stretch, forward fold, straddle pose
CrossFit Reserve 