WARMUP
10 min AMRAP
1 min cardio
10 Walking Lunges
10 KBS
5 Goblet Squat
10 Plank Shoulder Taps
Then…
Shoulder Work:
10 Diagonal Banded Pull-Aparts
10-20 Band Face Pull
10 Banded Rotator Cuff
10 Prone Snow Angels
:30 sec side plank/side
STRENGTH
Split Squat (body weight or add weight)
5 x 5 each
WOD
Accumulate the Following in Any Order – RPE of 6-7 (**Pick a light/moderate weight that you can complete the work in 20min or less)
50 Renegade Row
70 Goblet Squat or Air Squat
90 Sit-ups or Alt V-ups (or any ab variation)
Buy Out: 500m Row/Ski, 1k Bike, 350m Air Runner
NOT OPTIONAL POST WOD
1 min/side Standing Quad Stretch
:30 sec/side Thread the Needle
:30 sec/side Lying Shoulder T-stretch
CrossFit Reserve 