WARMUP
3 min cardio
Then…
5 IYT
10 diagonal banded pull Aparts
10 banded rotator cuff rotation
Then…
5 min mobility- Coach’s choice
STRENGTH
Strict Press
Off of your training max
3@70% 3@80% 3+@90%
WOD – at 6-7 RPE
20 min easy AMRAP
200m jog
10 Barbell Good Morning (your choice on weight)
20 sit-ups
200m jog
10 spilt squat (bodyweight or with a weight)
20 Russian Twists
OPTIONAL POST WOD
600m sandbag run/walk
CrossFit Reserve 