WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
5 Box Steps/Jumps
5 KBS
5 floor press
5 Scap Retractions
3 Kip Swings
3 T2B
Then…
2 min Mobility
STRENGTH
Bench Press Waves
3 Rounds (9 sets)
6-4-2
*Add 5-10lb from last week. If you missed last week or struggled with the percentages, stick to 65-75-85% again this week.
WOD
4 RFT
10 American KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
10 Toes to Bar
10 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit Jump on Plates)
30 Double Unders
*Rx+ Must do 3 rope climbs at some point during the WOD!
**Goal: sub 18min
OPTIONAL POST WOD
5 Turkish Get-up per side
CrossFit Reserve 