WARMUP
10 min AMRAP
1 min cardio
10 banded side steps
10 worlds greatest
10 sit-ups
5 lateral box step ups
10 Passthroughs
10 OHS w/ Pause
Then…
:30 deep squat hold
:30 warrior squats
Then..
BB Warmup + OHS
STRENGTH
Pick 1:
Overhead Squat
5@75%
3@85%
1+@95%
Or
Front Squat
5-3-1+
*Build to a heavy weight
WOD
20 min AMRAP
10 American KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
10 Front Rack Box Step Ups
10 Reverse Burpees (Rx+ & Rx 25/15) (Fit 15/10)
20/17 Cal Row or Ski
**Start in different places, if needed. Grab the first available rower. If there isn’t a row or ski machine available, only then can you bike 17/14 cals.
OPTIONAL POST WOD
Handstand Hold
:90 (accumulate)
Wallwalks
3×1-5
Seesaw Plank
3x:20
Reverse Burpee:
https://video.search.yahoo.com/video/play;_ylt=Awr4_mvr315js.MKJUq3mWRH;_ylu=c2VjA3NyBHNsawN2aWQEZ3BvcwMxMg–?p=burpee+sit+up+crossfit&vid=12e8ceb14f73f663d649e1d464b79cce&turl=https%3A%2F%2Ftse1.mm.bing.net%2Fth%3Fid%3DOVP.rsvLDxuGl2ib5QMWpUF1vgHgFo%26pid%3DApi%26h%3D150%26w%3D250%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3Df52h_lXdOpc&tit=The+Reverse+Burpee+Modifications&c=11&sigr=uYh72IULCL9A&sigt=aZePY5MA2YXe&sigi=DT6VU4jmvG7Y&fr=p%3As%2Cv%3Av&h=150&w=250&l=72&age=1562670915&fr=iphone&tt=b
CrossFit Reserve 