WARMUP
3 min cardio
5 min lacrosse ball to shoulder blades, traps, pecs, shoulders
1 min each: deep squat, forward fold, pigeon, straddle, quad stretch
STRENGTH
Bench Press
5-5-5-5
Bent Rows
3×10
WOD
25 min For Quality:
50 Ab Mat Sit-ups
50 Barbell Good Mornings 45/35
50 Mountain Climber
400 ft Farmers Carry (16 rig lengths)
-Recovery Bike or Row till the clock hits 25 min
Complete at RPE 5-6/10
*Complete in any order with any Rep scheme. Just move with intention and sweat!
NOT OPTIONAL POST WOD
5 min foam roll
CrossFit Reserve 