CROSSFIT
STRENGTH
4 SETS
10/10 Single Arm DB Bent Over Rows
15 DB Floor Press
-Rest As Needed b/t Sets-
(No Measure)
SHUTTLE BUS
4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs (24/20)
1:00 – Strict Pull-Ups
1:00 – Up-Downs
*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.
-No Additional Rest b/t Sets-
(Score is Total Reps)
SPARK
STRENGTH
3 SETS
10/10 Single Arm Arnold Press
10 DBL DB Reverse Flyes
10/10 Single Leg DB Box Squat
-Rest as Needed b/t Sets-
(No Measure)
CRAWLDADDY
6 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – No Push Up Renegade Row (35/20)|(20/15)*
1:00 – Up Down Box Crawl Overs (Athlete Choice)**
1:00 – Rest
*1 Rep = Row (R) + Row (L).
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
(Score is Total Reps)