CROSSFIT
RANNIE
FOR TIME
50-40-30-20-10*
• Double Unders
• Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Score is time.
POST WORKOUT
3 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)
SPARK
STRENGTH
Every 3:00
Sumo Deadlift for load:(increasing)
7-5-5-3-3-3
Deadbugs
6 X 8
Kip Swing (tight and short)
6 X 8
SHINNY UPATREE
4 ROUNDS FOR TIME
400m Run
20 Toes to Bar
15 Sumo Deadlifts (140/106)|(106/70)
-Hard Cap 18:00-
(Score is Time)