WARMUP
3 min cardio
:30 jump rope
5 inchworms w push-up
10 DB Press
10 walking lunges
10 KBS
Then…
5 min Coach led stretching /mobility
STRENGTH
Push Press (off of your training max)
3@70%
3@80%
3+@90%
WOD
20 min AMRAP at an RPE 6-7 (Recovery)
250m row/ 200m run/ 250m ski /500m bike
5 Push-ups or HSPU
10 Walking Lunges
15 American KBS
20 Double Unders
25 sit-ups
NOT OPTIONAL POST WOD
5 min foam roll
CrossFit Reserve 