CrossFit
Metcon
3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)
-Rest 2:00 b/t Sets-
Finisher
FOR TIME
100 Single DB Glute Bridges*
*DB rests on the hips.
Spark
Strength
3 SETS
:30 Pronated Active Hang
-:30 Rest-
:30 Supinated Active Hang
-:30 Rest-
1:00 Mixed Grip Hold*
Metcon
EMOM x 16 MINUTES
MIN 1 – :45 KB Goblet Reverse Lunges (53/35)|(35/26)
MIN 2 – :45 Single DB Hollow Body Flutter Kicks (50/35)|(35/20)
MIN 3 – :45 Single DB Front Rack Step-Ups (24/20)*
MIN 4 – :45 Mixed Grip Hold**