WARMUP
3 min cardio
Then :30 sec each on mobility: Up Dog, Child’s Pose, Walk Hands to Left/Right, Down Dog, Samson Lunge, Pigeon Pose, Thread the Needle, Lying Shoulder T Stretch
*No skipping mobility!
STRENGTH
Strict Press
2-2-1-1 @ 80-90-95-100%
Strict Pullups
4×5-10
WOD – no score – just sweat and work out the soreness
Pick 3 (you can use the same machine 2x if wanted):
1000m Row
2000m Bike
900m Ski
800m Assault Runner
OPTIONAL POST WOD
Accumulate:
50 GHD sit-ups or sit-ups
50 Banded Good Mornings https://vimeo.com/189037631
50 Banded Press https://vimeo.com/276126019
50 Banded Row https://vimeo.com/368143923
CrossFit Reserve 