WARMUP
3 min cardio
Line Drills: high knees, butt kickers, toy soldiers, cradle stretch, toe walk, heel walk, inchworms down, broad jumps back
Then…
3 position banded hamstring stretch
STRENGTH
KB Single Leg RDLs
3×10-12
KB Bent Rows
3×10-12
Handstand push-ups or DB Strict Press (we are doing push-ups in the WOD tomorrow)
3×5-10
WOD
Intervals: 20 min run
1 min run/jog
1 min walk
**Take a timing device with you (phone or watch) and turn around at the 10 min mark. The GOAL here is consistent intervals. If you are consistent, you should get back to the gym in the same amount of time.
NOT OPTIONAL POST WOD
5 min foam roll or lax ball
CrossFit Reserve 