CROSSFIT
SKILL
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
MF CEO
FOR TIME
10 Ring Muscle-Ups
20 Push Jerk (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Jerk
45 Up-Downs
60 Sit-Ups
(Score is Time)
RMU Option 1: Jumping Bar Muscle-Up
RMU Option 2: Low Ring Transitions
COOLDOWN IF TIME REMAINS
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
SPARK
STRENGTH
3 SETS FOR QUALITY
15 Weighted Glute Bridge-Ups*
1:00 Glute Bridge-Up Hold
20 Weighted Alt. Deadbugs
-Rest 1:30 b/t Sets-
*Rest DB in hips. Glute Bridge Hold is unweighted.
(No Measure)
WHO LET THE DOGS OUT
EVERY 4:00 FOR 4 SETS
500m Run (600m Row Option for non runners)
20 DB Bent Over Rows (50/35)(35/20)
Max Russian KB Swings (53/35)|(35/26) in time remaining…
-Rest 1:00 b/t Sets-
(Score is Total Reps)