WARMUP
10 min AMRAP
1 min cardio
10 Plate Thrusters
10 Halos
5 sit-ups
5 Scap Retractions
3 Kip Swings
3 Toes to Bar
Then…
1 min deep squat hold
1 min puppy pose or wall stretch
STRENGTH
BackSquat:
8-8-8
WOD
For Time:
400 Meter Run/500m Row (both count as Rx)
75 Wall Ball (20/14)
50 Toes to Bar
25 Double DB Front Squat (50/35)
400 Meter Run/500m Row
Goal- Sub 18-minutes
*Scale this workout by breaking into rounds, or using a single KB instead of 2 DBs.
STIMULUS:
Duration: Moderate – Long
Weight: Light
Skill: Moderate
Volume: High
OPTIONAL POST WOD
3 Rounds For Quality:
10 Lying Leg Lifts
:30sec Flutter Kicks
:30sec Forearm Plank
*Rest 1min between rounds
CrossFit Reserve 