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**