WARMUP
10 min AMRAP
1 min cardio
:30 Jump Rope
5 inchworms w push-up
5 burpees
5 ring rows
Then…
1 min banded shoulder distraction each
1 min calf smash w/ KB each
STRENGTH
Bent DB Rows
5×5
Handstand Push-ups
5×5 Unbroken (Choose a hard option! Strict, deficit, kipping, holds, etc)
WOD
10 Rounds For Time:
500 Meter Bike (250m Row)
30 Double Unders
10 Burpees
STRICT Time Cap: 30 Minutes
Stimulus: Conditioning Category: Threshold. Bike: 1:00-1:30. Reset the bike each round. Double Unders: 20-45 Seconds. Burpees: Less than 1:15. This is meant for you to move through the movements quickly, so scale reps accordingly!
OPTIONAL POST WOD
AMRAP 10:
100ft. Shuttle Run
25ft. Unbroken Handstand Walk
…
[Add 25-ft. To Shuttle Run Each Round]
CrossFit Reserve 