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)