CROSSFIT

STRENGTH

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Back Squat for load:
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

GRINDER

EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 21 Wal Ball Shots (20/14)|(14/10)
MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar comeS from floor.

(Score is Total Sit-Ups)

OPTIONAL COOL DOWN

FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)

SPARK

STRENGTH

3 SETS
5/5 Plate Around the World
:45/:45 Single Arm Plate Waiter Carry
20 Banded Lat Push Downs

-Rest as Needed b/t Sets-

(No Measure)

“CARDIO H-E-DOUBLE HOCKEY STICKS”

FOR TIME
50 Plate Overhead Alt. Lunges (45/35)
1000m Row
50 Plate Bear Hug Alt. Lunges
800m Run
50 Plate Overhead Alt. Lunges
50/40 Cal Bike
50 Plate Bear Hug Alt. Lunges

(Score is Time)