WARMUP
10 min AMRAP
1 min cardio
10 DB Press
10 Ring Rows
10 Sit-ups
STRENGTH
Take 15 min to establish
1RM Push Press (NOT push jerk)
&
1 set of max reps strict pull-ups
**If you can do 5+ pull-ups, do strict. If you cannot do 5 strict pull-ups, use a band that allows you to do 5-10 reps. Or do ring rows at a depth that allows you 5-10 reps unbroken. *Keep track of your pull-ups and/or what band you use. We will be doing a pull-up program over the next month!
WOD
15 min AMRAP (Yes, I know. Lots of AMRAPs – Deload!)
10 Alternating Toes to Bar (Fit: 20 flutter kicks)
10 Medball Cleans (Rx+ & Rx 20/14) (Fit 14/10)
10 Hang Power Snatch (Rx+ 75/55) (Rx 55/45) (Fit Alt DB Snatch)
1:00 Handstand Hold or Plank Hold
OPTIONAL POST WOD
3x
10 Prone Snow Angels
:30 Hollow Hold
CrossFit Reserve 