CROSSFIT

STRENGTH

3 SETS FOR QUALITY
3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)
10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

(Score is Weight)

HALF PIPE

FOR TIME
40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into…

4 ROUNDS
20/15 Cal Bike
15 Burpees to Target**

Immediately Into…

40 KB Goblet Walking Lunges*

(Score is Time)

*Each step is 1-Rep.
**Target 6 inches above standing reach

SPARK

STRENGTH

5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows

(Score is Weight)

BAD TO THE BONE

5 ROUNDS FOR TIME*
5 Deadlifts (140/106,106/70)
15 Pull-Ups
15 Wall Balls (20/14)|(14/10)

*If you finish under 9:00, option to complete a Bonus 6th Round.

(Score is Time)

POST WOD

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)