CROSSFIT

PARENTAL ADVISORY

FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up

(Score is Time)

HSPU Option 1: KIPPING HSPU
HSPU Option 2: Pike Push-Ups
HSPU Option 3: DB Strict Press

FINISHER

6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists

1 SET = MOVT 1 + MOVT 2.

(No Measure)

SPARK

STRENGTH

E 2:15
KNEELING STRICT PRESS
6 X 4 (ea)

HANGING L HOLD
6 X :20 sec

RUN UP THE BILL

AMRAP x 16 MINUTES
500m Run (finish by running around to come in back middle door)
30 Sit-Ups
15 (ea) DB Push Press (50/35)|(35/20)

(Score is Rounds + Reps)