*Focusing on some higher volume this week!
WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 plate thrusters
10 halos
10 banded side steps
10 DB strict press
5 push ups to down dog
Then..
2 min mobility
STRENGTH
Back Squat Waves
3 Rounds (total of 9 sets)
7 @ 65
5 @ 75
3 @ 85
**Scale as needed! Rest no more than 2 min between sets.
WOD
For Time
1k Row
50 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
25 Handstand Pushups (Rx+ Deficit 45/25 lb plates – if using an Ab mat, add another 25lb plate)
40/30 Cal Bike
OPTIONAL POST WOD
3x
:30 Ring Support L Sit
:30 Superman Hold
CrossFit Reserve 