WARMUP
8 min AMRAP
1 min cardio
:30 jump rope
10 Plate Thrusters
10 Halos
5 KB DL
5 KBS
5 KB Squat
Then… (w/ Coach)
Shoulder Maintenance:
2 Rounds for Quality
10 Prone Snow Angel
15 Band Face Pull
5 Side Plank External Rotation/side
-Rest 1 min
Then…
BB Warmup with Coach
STRENGTH
Deadlift
5-3-1-3-5 @ 65-75-85-75-65%
WOD
AMRAP 10 min
8 Shoulder to Overhead (Rx+ 115/75) (Rx 75/55) (Fit 45/35)
6 Back Rack Lunges (forward or reverse allowed)
24 Double Under
8 Hang Power Clean
6 Front Rack Lunges
24 Double Under
Goal: 4+ Rounds
*Barbell taken from the ground
CrossFit Reserve 