CROSSFIT
SUGARHILL
3 SETS
50 Wall Balls (20/14)|(14/10)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (115/75)|(75/55)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
COOL DOWN
FOR RECOVERY
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
:45/:45 PVC Flagpole Stretch (R/L)
1:00 Child Pose
(No Measure)
SPARK
STRENGTH
L SIT Shoulder Press for load:
6 X 4 INCREASING TO HEAVY
DOUBLE DB HEEL TAPS
6 X 14
PUT A RING ON IT
AMRAP x 17 MINUTES
10/10 Single Arm DB Push Press (50/35)|(35/20)
20 Sit-Ups
10/10 Single Arm DB Suitcase Deadlift
60 Double Unders
(Score is Rounds + Reps)