CROSSFIT
STRENGTH
Deadlift for load:
#1: 2 reps
“ROSIE THE RIVETER”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
SPARK
PUMP
E2:30 X 5
8 HEAVY FLOOR PRESS
1:00 Plank
*No rest between sets
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
200M RUN
10 DB Renegade Row W/Push up
-Rest Remaining Time b/t Sets-
(Score is Weight)