WARMUP
5 min cardio
10 burpees
1 min each: Deep Squat Hold, Up dog, down dog, pigeon pose, seated forward fold, butterfly, straddle, thread the needle, puppy pose, lying shoulder T stretch
STRENGTH
KB Single Leg RDLs
3×8
KB SDHP
3×8-10
WOD
Build the Base:
3 Rounds For Reps:
3 min Row for Calories
1 min Double Dumbbell Devils Press (35/25)
1 min Walking Lunge
3 min Bike for Calories
1 min Double Dumbbell Renegade Rows (35/25)
1 min Abmat Sit Up
Goal: Complete at an RPE of 6-7/10 and keep a steady and strong pace throughout
STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
4 Rounds of :30sec ON, :10sec OFF:
Side Plank + External Rotation (right)
Side Plank + External Rotation (left)
Bent Over Fly (Ts- thumbs turned up)
-Use a light pair of dumbbells or plates
CrossFit Reserve 