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