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)