CrossFit
Strength
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**
Metcon
5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-
Spark
Skill
Double Under Practice
10 Minutes working on double unders
Metcon
“Annie”
50-40-30-20-10
Double Unders
Sit Ups