CROSSFIT

STRENGTH

3 SETS
10/10 Single Arm Banded Lat Pull Down
13 Banded Pull-Apart
8 Strict Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

HECK OF A HELEN

5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)|(35/26)*
200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

(Score is Slowest Set)

FINISHER

ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Banded Plank Hold

(No Measure)

SPARK

FULL BODY STRENGTH

3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold

(Score is Reps)

PICK UP GAME

3 SETS
AMRAP x 4 MINUTES*
8 Thrusters (35’s/20’s)|(20’s/15’s)
8 DB No Push-Up Alt. Renegade Rows

-Rest :30 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)