CROSSFIT

PRE WOD

3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

PRANCER

FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***

*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories

(No Measure)

POST WOD

FOR RECOVERY
400M Nasal Breathing Only Walk (EZ Pace)

(No Measure)

SPARK

PRE WOD

EMOM x 9 MINUTES
MIN 1 – 6 DB Shoulder to Overhead*
MIN 2 – :45 Double Under Practice
MIN 3 – :45 EZ Row

*Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight.

(Score is Weight)

“THE GOOD, THE BAD, & THE UGLY”

FOR TIME
200 Double Unders
1500/1250m Row
30 Shoulder To Overhead (50’S/35’S)|(35’S/20’S)
100 Double Unders
1000/800m Row
20 Shoulder to Overhead
50 Double Unders
500/400m Row
10 Shoulder to Overhead

(Score is Time)