CROSSFIT
STRENGTH
Back Squat for load:
3 X 5 reps
SHAKE IT OFF
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
SPARK
TOES TO BAR SKILL SESSION
DOWN BUT NOT OUT
4 ROUNDS FOR TIME
9 Toes to Bar
11 DB Clean to OH (50/35)|(35/20)
13 Up-Down Box Jump (24/20)*
*Option for Jump-Over
(Score is Time)
COOL DOWN
1:30 Foam Roll Quad (R)
1:30 Foam Roll Quad (L)
1:00 Banded Lat Distraction (R)
1:00 Banded Lat Distraction (L)
1:00 Child’s Pose