WARMUP
10 min EMOM
1 min cardio
:30 Jump Rope
3 Inchworms + Push-up + Down Dog
5-10 Ring Rows
10 Diagonal Banded Pull Aparts
10 Kneeling Banded Pulldowns
Then…
1 min Childs Pose
:30 Walk Hands to Side/each
:30 Calf Stretch/each
STRENGTH/SKILL
10 min EMOM
Rx+: 4 HSPU + 4 Push Ups
Rx: 4-8 Push-ups
Fit: :20-:30sec Push-ups or Push-up variation
Then…
2 sets max Rep kipping pull-ups
*Rest at least 1-2 minutes between sets
WOD
3k Row (3k Ski, 6k Bike, 2k Air Runner)
300 Double Unders
Rx: Straight Through
Fit: Break into rounds however you’d like
*Cap: 20 min. If someone is on all of the rowers, you can sub a 6k bike or a 3k Ski or a 2k on the Air Runner.
STIMULUS:
Duration: Moderate
Weight: Bodyweight
Skill: Moderate
Volume: High
OPTIONAL POST WOD
Shoulder Accessory 3xs:
5 IYT
25ft per side Single Arm Overhead Carry
CrossFit Reserve 