WARMUP
10 min AMRAP
1 min cardio
3 inchworms w/ pushup
10 plate thrusters
10 halos
10 sit-ups
10 bent rows (light)
Then..
:30 Thread the Needle
:30 Shoulder T Stretch
STRENGTH
Bench Press
*Off of your training max (90% 1RM)
5 @ 65%
5 @ 75%
5+ @ 85% (as many reps as possible with good form)
WOD
AMRAP 20 min
Min 1: Bike
Min 2: Ab Mat Sit Up
Min 3: Row
Min 4: Russian KBS 53/35
*Score is total reps across all rounds.
STIMULUS:
Duration: Moderate
Weight: Light
Skill: Low
Volume: Moderate
POST WOD
Plank
3 x 1:00 min
Double DB Deadlift
3 x 10
CrossFit Reserve 