CROSSFIT
STRENGTH
Shoulder Press for load:
#1: 1 rep
NOTHINGS FREE
EVERY 3:30 x 5 SETS
10 OH Walking Lunges (50/35
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Slowest Set)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
SPARK
STRENGTH
SUPERSET Every 2:30
Squat for load: (increasing)
5-5-5-10-10-10
6 X 14 Alt V Ups
SLOANER
AMRAP x 15 MINUTES
300m Run
5/5 OH DB Lunge + Lunge + Thruster (50/35)|(35/20)*
*1 Rep = 1 OH DB Lunge (R) + 1 OH DB Lunge (L) + 1 SA Thruster. Complete 5 reps with the DB on one side then switch.
(Score is Rounds + Reps)