WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
5 KB Deadlift (light)
5 Scap Retractions
3 Kip Swings
3 T2B/Alt Vups
Then…
10 Leg Swings
20 banded pull Aparts
:30 per side chest opening stretch against the wall
STRENGTH
Good Mornings from the rack
5×5
Toes to Bar
5×5 unbroken
WOD
5 Rounds For Time:
10 Double KB/DB Deadlifts 53/35 35/25
10 Pull-ups
30 Double Unders
Stimulus: Sprinting Threshold
*If using DBs, only 1 head has to touch the ground on the DLs. Bells must touch outside the feet. Scale to a single KB between the feet. You may have to share DBs!
OPTIONAL POST WOD
7 sets of 3 unbroken MUs
CrossFit Reserve 