General Fitness

Prep Work
5 rounds at a quick pace
10 Air squats
5 burpee broad jumps
5 Perfect push ups

WOD
A.
10 min EMOM
Squat clean-Build to a challenging rep

B.
3 rounds for max reps
1 min American swings
1 min Bike for calories
1 min Push press 75/55
1 min Rest

C.
500M Row cool down

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

Friday

Prep Work
3 min Bike/Run/Row
2X6 Drinking birds
2X6 Leg pumps
+
row warm up


WOD

A.
2 sets (@ 95%, 98% effort)
500M Row
Rest 3-5 min

B.
Turkish Get up
Build to a heavy 1RM (Dumbbell or KB, must be performed on R&L arm before going up in weight)

C.
Foam roll 5-10 min (Lats, upper back, legs, hips…EVERYTHING)

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