Congratulations to TEAM PINK on winning the 2022 Stand Firm CrossFit Cup. Once again coach Matt gets the job done.
WARM-UP:
Row 1 K
Dynamic Stretch
STRENGTH:
3 sets of 10 to 15 Reps on the Reverse Hyper
Pendley Row
8 8 6 6 4 4
Build Weight
WOD: JAZEE
20 min. AMRAP
55 Calorie Bike or Row
55 Power Snatch 75/55
55 Box Jumps 20/16
When you make it to a second round switch up the Row/Bike.
ICING:
Tabata Handstand Hold / Plank
KOT – Nordic on GHD 10 Reps
KOT Reverse Sled Pull