WARMUP
10 min AMRAP
1 min cardio
3 Inchworms
3 Burpees
5 DB Squats (light)
5 DB Press
5 DB Thrusters
Then…
:30 Couch Stretch
:30 Knuckle Dragger Stretch
STRENGTH
Half Kneeling DB Press
3x10ea
Alternating V-ups
3×10-20
WOD
For time:
Buy In: 50 Burpees
4 Rounds:
50 Double Unders
10 DB Front Squats 50/35
8 DB Push Press
6 DB Thrusters
Buy Out: 50 Burpees
*Goal: sub 16 min. Scale reps and weight as needed.
OPTIONAL POST WOD
Accumulate a 2 min Hollow Hold
*Each time you break, do 10 DB Cleans over the Shoulder
CrossFit Reserve 