WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
3 inchworms
3 burpees
10 DB half kneeling press
10 DB Bent Rows
Then…
10 Scap Push-ups
:30 Childs pose
:30 calf stretch
STRENGTH
Off of your training max
Push Press
5@65%
5@75%
5+@85%
*If you don’t know your PP max, do 3 sets of 5, building in weight.
WOD
6 Rounds:
Min 1: Max Cal Row
Min 2: Max Burpees
Min 3: Max Double Unders
Min 4: Rest
STIMULUS:
Duration: Long
Weight: Bodyweight
Skill: High
Volume: High
OPTIONAL POST WOD
3x
1-3 Wallwalks or 25’ Handstand Walk
10 Hollow Rocks
20 Plank Shoulder Taps or 10 Handstand Shoulder Taps
CrossFit Reserve 