“Very often, a change of self is needed more than a change of scene.” – A.C. Bensonv
WARMUP
3 min cardio
:30 each- butterfly, straddle, pigeon pose, couch stretch, lying front rack stretch, lying shoulder t-stretch, banded shoulder distraction, banded hip distraction
STRENGTH
Front Squat
3×5
Strict Pullups (or any pulling movement you are working on)
3×5-10
Barbell Good Mornings
3×8-10
DB Strict Press
3×8-10
IYT
3×5
WOD
Pick 2:
500m Row
500m Ski
1000m Bike
400m Assault Run
NOT OPTIONAL POST WOD – Rx for foam rolling
5-10 Foam Roll
CrossFit Reserve 