WARMUP
8 minute AMRAP
1 min cardio
3 wide leg inchworms w push-up
10 PVC Passthroughs
10 PVC OHS w/ pause
Then…
1 min Ankle Dorsiflexion
1 min Deep Squat Hold
1 min Puppy Pose (can be done against the wall)
Then…
BB Warmup + Push Press + Push Jerk + Split Jerk + OHS
STRENGTH
Overhead Squat
3-3-2-2-1
*Build to a heavy single for the day. Sub front squats if needed.
WOD
For Time:
30 Shoulder to Overhead (Rx+ 185/135) (Rx 135/95) (Fit 95/65)
-Each time you drop the bar complete 500m Bike
20 Back Squats (from the ground)
-Each time you pause complete 250m Row (*be honest on if you paused or not- no longer than a quick breath! – if you don’t pause at all, this should feel like a 20 Rep max)
10 Bench Press
-Each time you break complete 200m Run
Goal: Sub 25 min
**Use the same weight for all lifts. Choose your weight wisely!! It will most likely be based off of your bench press.
STIMULUS:
Duration: Long
Weight: Heavy
Skill: High
Volume: Moderate
NOT OPTIONAL POST WOD
Roll out for at least 5 min!
CrossFit Reserve 