WARMUP
10 min AMRAP:
–200 Meter Run
–5 Sumo Inchworm
–15 Band Pull Aparts
–5 Kip Swing
–3 Kipping Pull Ups
–:15sec Handstand Hold (against wall)
–5 Hand Release Push Ups
STRENGTH
Eccentric Tempo Deadlift
3-3-3-3-3
Regular up :03 second tempo on the way down. Pull from a dead stop each rep.
Expect your weight to be quite a bit lower than a traditional set of three. If you’re not sure where to start, try around 65 to 70% of your one rep max. Focus on a braced midline on the return keeping your belly tight and not overextending at the low back.
WOD
25 Burpee
Run 400 meters w/ medball (20/14)
25 wallballs
Run 400 meters w/ medball
25 HSPU
Run 400 meters w/ medball
25 Pullups
Run 400 meters w/ medball
Goal: Sub 22 min
**Scale by NOT running with the Medball, scaling to a shorter distance or subbing a 500m Row/500m Ski/1000m Bike
OPTIONAL POST WOD
5 Sets:
50′ Mixed Carry/side (one KB in Front Rack, other KB Overhead)
100′ Sled Push (heavy)
-Superset movements and rest as needed between
CrossFit Reserve 