CROSSFIT
STRENGTH (ALL) —
Build to a Moderate Set of 5 Back Squats
DOUBLE TROUBLE
4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
COOL DOWN
FOR QUALITY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
2:00 Seal Stretch or Cobra Stretch
(No Measure)
SPARK
STRENGTH
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
YO MOMMA
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
(Score is Rounds + Reps)
FINISHER
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-
(No Measure)