WARMUP
10 min AMRAP
1 min cardio
10 Plate Thrusters
10 Halos
3 Inchworms w/ Push-up
10 Banded Pull Aparts
10 Double KB Deadlift (light)
5 Box Step/Jumps
3 Scap + 3 Kip + 3 PU
Then…
3 min pull-up practice (negatives, kipping, C2B, MU)
1 min up dog
1 min Childs pose
STRENGTH
Double KB Deadlift
3×10-15
Banded Strict Pull-ups (everyone uses a band!)
3×20
*Unbroken sets if possible! Or as few breaks as possible. Scale the reps back to 10, if 20 will take you more than 2-3 breaks.
WOD
3 Rounds For Total Reps:
1 Minute Max Wallballs (20/14)
1 Minute Max KB Sumo Deadlift High Pull (53/35)
1 Minute Max Box Jump Overs (24″/20″)
1 Minute Max Knees to Elbows (not knees to triceps! 😉)
1 Minute Max Bike Calories
1 Minute Rest
**Perform the movements in any order that you would like. Score is total reps across all rounds.
OPTIONAL POST WOD
3×20 each
Alt V-ups
Banded Side Steps
CrossFit Reserve 