WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
5 sit-ups
10 plank shoulder taps
5 lateral plank walls
10 Ring Rows
10 walking lunges
3 push-up to down dog
Then…
Coach led DU practice
STRENGTH
Bench Press
5-3-1-3-5 @ 70-80-90-80-70%
Bent DB Rows
4×5-10
WOD
15 min AMRAP
2 Wallwalks (Fit 30 Plank Shoulder Taps)
5 Pull-ups
10 Push-ups
20 Ab Mat Sit-ups
20 Alt Body Weight Reverse Lunges
20 Double Unders
OPTIONAL POST WOD
3x
:20-:30 Ring Support L -sit
:20-:30 Chin over bar hang
CrossFit Reserve 