WARMUP
10 min AMRAP
1 min cardio
:30 Jump Rope
10 Plate Thrusters
3 Inchworms
3 Push-up to Down Dog
Then…
1 min each: Up Dog, Childs Pose, Straddle, Pigeon Pose, Couch Pose
STRENGTH
Bench Press
3×10
Bent DB Rows
3×10
WOD
Teams of 2
3 Rounds
60 Double Under
30 Wallballs 20/14
20 Burpees
*Both partners buy out with a 400m Run, sharing the carrying of the Medball.
*Divide as desired! Feel free to do this alone, if you missed a day this week.
OPTIONAL POST WOD
Dball Cleans over the Shoulder
4 x 10-20
Farmers Carry:
4 x 50′
CrossFit Reserve 