CROSSFIT

STRENGTH

Deadlift for load:
#1: 1 rep

MOTHER FLUTTER

ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then…

AMRAP in Time Remaining of…
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra

(No Measure)

SPARK

STRENGTH

EMOM x 12 MINUTES
MIN 1 – :45 Single DB Curls
MIN 2 – :45 Single DB OH Tricep Extension
MIN 3 – :45 Single DB Lat Pull-Over

(Score is Weight)

HAPPY HOUR

5 ROUNDS FOR TIME
200m Run
8 Toes to Bar
15 Up-Downs
8 Toes to Bar

(Score is Time)