CROSSFIT

LIFE IN HD

FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)
12 Handstand Push-Ups

-Then Immediately Into-

21-15-9
KB Swings (53/35)
Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.

(Score is Time)

COOL DOWN

200m Cool Down Walk

-Into-

1-2 ROUNDS
:30/:30 Wrist Circles
10 Slow Cat Cows
1:00/1:00 Calf or Forearm KB Smash

(No Measure)

SPARK

PUMP

E2:00 X 6
6 DB Man-makers w/Push Up
16 Alt V-Ups

(Score is Weight)

WORKOUT

4 Rounds for Time
20 Single DB Push Press
15 Deadlift
20 Cal Row
15 Heel Taps over KB

(Score is Time)

FINISHER

ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists