CROSSFIT

8 X 100m SPRINTS

Sprints 1-2 Moderate Pace
Sprints 3 Fast pace
Sprints 4-8 ALL OUT Pace

COACHES SEE NOTES

COOL DOWN

FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold

(No Measure)

SPARK

STRENGTH

EVERY 2:30 x 4 SETS*
10 DB Front Raises
10 DB Upright Rows
10 DB Bent Arm Lateral Raises

*Start with light DB’s and incrementally build if able. Using different DB weights for different movements is ok.

(Score is Weight)

FROSTY THE SNOWMAN

EMOM x 16 MINUTES
MIN 1 – 15 Ring Rows*
MIN 2 – 15 Floor Press (Athlete Choice)**
MIN 3 – 18 DB Slides
MIN 4 – :50 Max Up-Downs

*Option for Feet Elevated Ring Rows.
**Keep weight Moderate.

(Score is Total Up-Downs)