CrossFit
Metcon
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
Finisher
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
Spark
Strength
4 RDS with a Mini Band
20 Walks Front + Back
20 Walks Left + Right
20 Tap Backs
10/10 Abductions
20 Glute Bridges
Metcon
AMRAP x 16 MINUTES
10 KB Deadlifts #53/35
10 Up-Downs
10 KB Goblet Reverse Lunge
100m Run