CROSSFIT

STRENGTH

Back Squat for load:
5 X 3 building to a heavy set

BEACH UMBRELLA

AMRAP x 17 MINUTES
7 Handstand Push-Ups*
21 Wall Balls (20/14)|(14/10)
35 Ab Mat Sit-Ups
400m Run

*Strict Preferred

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

3 SETS
6 Standing Banded Hollow / Arches

Then into…

4 SETS*
2 Kip Swings
+
2 Bigger Kip Swings
+
3 Kipping Pull-Ups

*Athletes can come off the bar b/t Kip Swings and Pull-Ups.

(No Measure)

RUN-N-GUN

5 SETS*
300m Run
15 Pull-Ups

-Rest 1:00 b/t Sets-

*The goal is to have each Set within :05-:07 of one another.

(Score is Each Set For Time)

FINISHER

2 SETS
15 Band Pull-Aparts
12 Arm Haulers*
10/10 Single Arm DB Upright Row

*Change Plate Optional.

-Rest As Needed b/t Sets-

(No Measure)