WARMUP
10 min AMRAP
1 min cardio
3 inchworms w push-up
10 leg swings
10 Worlds Greatest
10 Samson Lunge
5 Kip Swings
3 Toes to Bar
Then..
3 min foam roll
STRENGTH
Bench Press w/ Pause
3-3-2-2-1
:03 sec pause at the bottom
WOD
3 Rounds for Quality (no score):
1 min plank (or handstand hold)
5 Toes to Bar (as strict as possible, or work on stringing reps together)
10 Push-ups (or work on HSPU)
20 Air Squats (or Pistols)
100’ Farmers Carry
**Take time to work on skills today, rather than trying to get done quickly! You may even choose to spend more time/reps on one skill, and less on another.
OPTIONAL POST WOD
500m Row for time
CrossFit Reserve 