CROSSFIT
STRENGTH
Back Squat for load:
#1: 2 reps
WORKOUT
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (70/53)
10 Russian KB Swings*
*Option for Full ‘American’ Swings
(Score is Rounds + Reps)
SPARK
PUMP
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
*Hold DB up over chest
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
(No Measure)