CROSSFIT
STRENGTH
Front Squat for load:
#1: 2 reps
WAVE RUNNER
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
COOL DOWN
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)
SPARK
PUMP
4 SETS
AMRAP x 3 MINUTES*
8 DB Hang Power Clean
6 DB Push Press
4 DB Thrusters
- Rest 1:00 –
*Pick up where you left off each round
(Score is Rounds + Reps)
WORKOUT
EMOM x 8 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 KB Sumo Deadlift High Pull
- Rest 1:00 –
E2:00 x 3
400m Run
- Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – 200m Run
MIN 2 – Plate G2OH 45/25
- Rest 1:00 –
2 MINUTES
MAX Double/Single Under’s
(Score is Weight)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)