CROSSFIT

5 SETS
500m ROW

With a partner. P2 rest while P1 Rows. Each partner rows 5 X 500m.
Reset the rower time for each 500m.

Your individual score is your average time for all 5 sets.

RECOVER

FOR RECOVERY
8:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

(No Measure)

SPARK

EXTENDED WARM UP

3 SETS
5 Pull-Up Negatives (:03 Lower)
10 DB Bent Over Rows
15 DB Glute Bridge Floor Press

(No Measure)

DEN OF THIEVES

4 ROUNDS FOR QUALITY
8 Strict Pull-Ups*
10 Alt. Goblet Cossack Squats (Athlete Choice, Moderate)
12 Narrow Grip Push-Ups
1:00 DBL KB or DB Hold of Choice**

*Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups.
**Hold Options…
Farmer
Front Rack
Crossbody
Overhead

(No Measure)