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