WARMUP
3 min cardio
Then 8 min AMRAP:
10 leg Swings
10 Burpees
10 Ring Rows
STRENGTH
Bench Press
4 sets of 4 @ 60-70-75-85%
Bent DB Rows
4×10
IYT
4×5
WOD – no score @ about 60-70% effort – in any order
30 Russian Twists
1000m Bike
20 Superman’s or GHD Hip Extension
500m Ski
10 Vups
400m Run or 500m Row
1 min weighted plank
**Its supposed to be really nice, feel free to run a 400m for all of the cardio instead
OPTIONAL POST WOD
3 sets of 5-10
Ring Dips
Handstand Push-ups
25’ Handstand Walk or Handstand Practice in between each set
CrossFit Reserve 