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)