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)