CrossFit

STRENGTH

1) Zercher Box Squat: Build to a heavy 1. Rest 2:00
– Use a 13-14” Box
– Demo of execution
2) Glute Hip Thrust: 3/5 x 8. Rest 90s.
3) DB Step-ups: 1/3 x 10 ea. Rest 90s.
– perform all reps on each leg before switching sides.
4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.

**WHITEBOARD BRIEF**

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is to feel the correct muscles working, get a great pump, and to be challenged while still focusing on the quality of movement.

Spark

STRENGTH
Crossover Symmetry Flys x 20
DB Bench x 12
Plate Drag x 10 ft

METCON
AMRAP 18
18 Goblet Cossack Squats #35/25
18 KB Alternating Bent Row (total)
100 m Run

Masters

STRENGTH
Split Squat x 8 each leg
Sled Push x 50 m
Single Arm Ring Row x 10 each side

METCON
5 RFT
100 m Run
1 Wall Climb
10 KB Bent Row (each arm) #35/25
10 KB Walking Lunge (total)