WARMUP
3 min cardio
10 Samson Lunges
10 banded side steps
10 diagonal banded pull Aparts
10 banded external rotation
Then…
1 min each: up dog, Childs pose, pigeon pose, quad stretch
STRENGTH
Kossack Squats (weight or no weight)
3×5 each
Reverse Flys
3×10
Side plank
3x30sec each
WOD
Partner Annie at an RPE of 6-7
50-40-30-20-10
Double Unders
Sit-ups
**In this variation, you will both complete all of the reps, however, only one of you will be working while the other is resting, rolling out or stretching.
For example, I will do 50 double Unders and my partner is resting, then my partner does 50 double Unders while I rest. Then I do 50 sit-ups, then my partner does 50 sit-ups.
NOT OPTIONAL POST WOD
5 min foam roll
CrossFit Reserve 