CROSSFIT

STRENGTH

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

WORKOUT

REDWOOD

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Barbell Hamstring Smash*
10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.
**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES
12 Alt Single DB Up-Downs

-Rest 1:00-

AMRAP 6 MINUTES
14 Alt DB Snatch
14/12 Cal Row

-Rest 1:00-

AMRAP x 8 MINUTES
20 Alt Single DB Up-Downs
40 Double Unders

(No Measure)

FINISHER

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)