WARMUP
3 min cardio
1 min each: puppy pose, thread the needle, lying shoulder t stretch, pigeon pose, lizard pose, straddle, butterfly
STRENGTH
Accessory Lifts:
Alternating Hammer Curl
3 x 8/side
Front Foot Elevated Split Squat (see video)
3 x 5/side
Accumulate 50 Banded Tricep Extension
https://search.yahoo.com/search?p=front+foot+elevated+split+squat&fr=iphone&.tsrc=apple
WOD
Recovery:
Teams of 2
Accumulate:
2 min in Ring Support or Box Support L Sit
2 min in Plank
2 min Hang from Bar
-While one person works the other completes a Farmers Carry Hold. Switch as often as you like
Complete at RPE 6/10
OPTIONAL POST WOD
Tabata sit-ups
CrossFit Reserve 