WARMUP
10 min AMRAP
1 min cardio or 200m jog
5 Hip Hinge
10 Air Squats
10 Sit-ups
5 Scap Retractions
3 Kip Swings
3 T2B
Then…
Medball Clean Practice: 5 Medball DL + 5 Medball Front Squat + 5 Medball Cleans
STRENGTH
Front Squat:
8-8-8
*Each set should be challenging with the goal of no failed reps
Glute Bridge (heels on a bench)
2 x 10
*Do single leg to make it more challenging
WOD
3 Rounds For Time:
30 MedBall Clean (Rx 20/14) (Fit 14/10)
20 Toes to Bar
Run 400 meters
Goal- Sub 15 minutes
STIMULUS:
Duration: Moderate
Weight: Light
Skill: Moderate
Volume: High
OPTIONAL POST WOD
For Quality:
1min Weighted Plank
1min GHD Hollow Hold or Hollow Hold
:45sec Weighted Plank
:45sec GHD Hollow Hold
:30sec Weighted Plank
:30sec GHD Hollow Hold
Goal- Unbroken
CrossFit Reserve 