WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
10 Samson Lunges
5 Push-up to Down Dog
10 Light DB Press
Then…
:30 Deep Squat Hold
:30 Warrior Squats
10 each Side Lying DB Rotator Cuff
Then…
Take 5 min to warmup your Back Squat
WOD
Partner Workout
6 Rounds For Time:
Row 500 meters
10 Back Squat (Rx+ 225/155) (Rx 155/105) (Fit 95/65) -from the rack
**Immediately Into the next 6 Rounder**
6 Rounds For Time:
Row 500 meters
10 Handstand Push Up (Fit: Push-ups)
-Athletes work in a you go, I go fashion. While one athlete is working through a round the other is resting. Each athlete will complete 3 rounds of each. *Some of you can start on the second part if there isn’t enough rack space.
STIMULUS:
Duration: Long
Weight: Heavy
Skill: Moderate-High
Volume: Moderate
OPTIONAL POST WOD
Accumulate the following:
–50 Abmat Sit Up
–50 Hip Extension
–3 min in Wall Sit
CrossFit Reserve 