https://www.youtube.com/watch?v=_NMQ8jaSMM4

3 rounds:
10 reach throughs
10/10 side plank reach throughs
3 inch worms
5 slow push ups :03 descent
6/6 single arm strict high pull
6/6 single arm strict press
6/6 single arm cross body deadlift
6 tempo air squats (3331)

1:00 couch stretch (each)
1:00 pigeon stretch (each)

CrossFit Fundraiser WOD 1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Recovery wod from Active Life RX
3 rounds
20 lateral banded step overs (high later steps)
8 quad rock backs
5/5 assisted cossak squats
:45 glute foam rolling
*if no foam roller, perform calf stretch

Rump Pump:

https://www.youtube.com/watch?v=rnMPoKFZ-LQ
4 rounds:
10/10 step ups w/ slow/controlled descent
15/15 foot elevated single legged glute bridge
15-20 r/l clamshells
25-30 r/l side lying leg raise