CROSSFIT

QUALITY OVER QUANTITY

3 SETS
1000/800m Row OR 800m Run
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)|(35/25)

-Rest 2:00 b/t Sets-

SHUTTLE TO RUSSIA

4 ROUNDS FOR TIME
100m Shuttle Run (25m Increments)
30 Russian Twists (DB 35/20)

(Score is Time)

SPARK

1 DB Push Press each arm or load:
2×5 / 2×5 / 1×5

ROWCATION

3 ROUNDS FOR TIME
800/650m Row or 800m Run
200m KB Suitcase Carry (53/35)|(35/26)

(Score is Time)