WARMUP
10 min AMRAP
1 min cardio
3 inchworms
10 Air Squats
10 Light DB Press
10 Light KBS
5 Push-ups/HSPU
3-5 Ring Dips/Box Dips
10 Bent DB Rows
Then…
20 Banded Pull Aparts
5 IYTs
1 min per side: Childs Pose w/ Hands walked to the side
:30 Lying Shoulder t Stretch
STRENGTH
Back Squats to a Med Ball
3×5
Use a Med Ball with plates stacked underneath it to the correct height for you. This will ensure proper depth on every Rep. Do not lose tension and sit on the ball- just touch it and come back up. **You may have to use less weight!!!***
WOD
AMRAP 20:
2 Rounds of “Nate”
250/200 Meter Row
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 American Kettlebell Swings 70 / 53 lb
Stimulus: Choose modifications that allow you to go unbroken on the movements. The row should take about a minute. Shooting for 5ish rounds.
*Scaling Options for Ring MU: Bar MU, C2B Pullups + Ring Dips, Pull-ups + Dips, Ring Rows + Dips
*Scaling Options for HSPU: :20 Handstand Hold, Pike Push-up, Push UPS (we are doing strict press tomorrow, so avoid that)
OPTIONAL POST WOD
3 Sets Not For Time:
1 Legless Rope Climb or Rope Climb
:30 Second L-Sit on Rings
50ft. Heavy Farmers Carry
*Legless Up & Down or scale to Legless Up and Not on the way down
CrossFit Reserve 