WARMUP
10 min AMRAP
1 min cardio
3 Inchworms
3 Burpees
5 light KBS
5 DB Strict Press
Then…
1min per side Spiderman Stretch
1min per side Banded Shoulder Distraction
STRENGTH
Pausing Strict Press:
5 x 3
-Pause :03 at the bottom of each rep. Make sure you are pausing on the shoulders. The point of the pause is to eliminate the bounce at the bottom, so focus on a dead stop take off.
2 sets max reps low Ring Rows (elevate the feet to make it harder)
Rest 1-2 minutes between sets
WOD
3 Rounds For Time:
30/24 Calorie Row
30 American Kettlebell Swing (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
30 Burpee
Goal- Sub 17 minutes
OPTIONAL POST WOD
Posterior Chain:
3 Rounds For Quality:
12 Goblet Cossack Squat (alternating)
20ea Side Lying Leg Raise
:20sec per side Starfish Plank
CrossFit Reserve 