WARMUP
10 min AMRAP
1 min cardio
10 Bent DB Rows
5 Push-up to Down Dog
10 Diagonal Banded Pull Aparts
Then…
1 min Childs Pose
:30 Lying T stretch
STRENGTH
Strict Press
5-7-9-7-5
WOD
Option 1:
AMRAP 12 min
30 Rope Climb
-with remaining time max rep goblet squat Rx 53/35
Goal: Finish rope climbs in under 10 min- if you are not done at the 10 min mark, start the next movement anyway
Option 2:
AMRAP 12 min
10 Low Ring Rows
5 Pull-ups/Banded Pull-ups
10 Goblet Squats (Rx 35/25)
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High
OPTIONAL POST WOD
Midline:
3 Rounds
:30 sec work/:30 sec rest
Russian Twists
Seesaw Plank
Bicycles
Plank Jack
CrossFit Reserve 