CROSSFIT
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
RIPCORD
4 ROUNDS FOR TIME:
• 15 Chest to Bar Pull-ups
• 15 Deadlift (185/125)|(155/105)
• 400m Run
Score is time
SPARK
STRENGTH 3 SETS*
12 DB Front Raises (Athlete Choice)
12 DB Lateral Raises
12 DB Reverse Flyes
12 DB Crunch Toe Reach
-Rest 1:30 b/t Sets-
*Sets are meant to be light and unbroken. Break as needed b/t movements.
HOLD MY FITAID
EVERY 2:30 FOR 5 SETS*
200m Run
15 Strict Dips**
Max DBL KB Suitcase Hold (70/53)|(53/35) in time remaining
-Rest :30 b/t Sets-
*Run & Dips must be completed within 1:30.
**Athletes can use Bench, Box or Rings.
(Score is Longest KB Hold Time)