CrossFit
Strength
3 SETS FOR QUALITY
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row
-Rest 1:00 b/t Sets-
Metcon
4 SETS FOR REPS
1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 – Double DB Farmer Reverse Lunge*
1:20 – Up-Down + Side Shuffle**
*2 Burpees Every Time Athlete Breaks
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)
-Rest 1:00 b/t Sets-
Cool Down
FOR QUALITY
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands
Spark
Strength
3 RDS with a Mini Band
Hip Abduction x 15/15
Wide Stance Glute Bridge x 20
Metcon
50-40-30-20-10
Ball Slams #20/14
MB Clusters
Finisher
10 Min Coaches Choice Mobility