WARMUP
10 min AMRAP
1 min cardio
3 inchworms w push-up
10 Ring Row
10 DB floor press
5 Pull-up negatives
10 light KB Deadlift
Then…
:30 thread the needle
:30 t stretch
STRENGTH – Deload week
Off of your training max
Bench Press
5@40%
5@50%
5@60%
These should be light. Think about perfect form.
WOD
15 min AMRAP
5 Strict Pull-ups
15 Double DB/KB Deadlift (Rx+ 70/50) (Rx 50/35) (Fit pick a weight)
100m Farmers Carry (end of the blacktop)
STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: Moderate
*Add a weight vest if you’d like
OPTIONAL POST WOD
50 unbroken KB Swings
50 unbroken sit-ups or 30 GHD sit-ups
CrossFit Reserve 