WARMUP
10 min AMRAP
1 min cardio
3 Inchworms w/ Push up
10 Plate Thrusters
10 Halos
5 Box Steps/Jumps
5 SDHP (light)
5 DB Push Press (light)
Then…
:30 Ankle Dorsiflexion on the Box
:30 Active Hang from the Bar
STRENGTH
Back Squat
3-3-2-2-1
-Descending reps mean we should see some increase in weight, especially from the 3 to 2, and 2 to 1. Goal is building to a challenging weight with no failed work sets.
WOD
For Time:
400m Run
30 Wall Ball (Rx+ 30/20) (Rx 20/14) (Fit 20/14)
30 KB SDHP (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
30 Box Jump (Rx+ 30/24) (Rx 24/20) (Fit Jump to Plates – try to jump today instead of step!)
30 Cal Row
30 Push-up (Rx+ Ring Push-ups)
30 Single Arm Push Press (same KB- 15 each side)
400m Run
STIMULUS:
Duration: Moderate
Weight: Light – Heavy
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Midline:
Weighted Sit Up
3 x 15-20
Side Plank
3 x :20 sec/side
CrossFit Reserve 