CROSSFIT

WORKOUT

3 SETS
1:30 Cardio Choice
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)
25 Banded Hammer Curls

-1:00 Walking Rest b/t Sets-

(No Measure)

COOL DOWN

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2:00 X 6
7 Heavy Goblet Squats
14 Alt V -Ups

(Score is Each Set for Time)

WORKOUT

12:00 AMRAP
5 DBL DB Hang Snatch
10 Pull Ups
15 Wall Ball Shots

(Score is Each Set for Time)