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)