CROSSFIT
EXTENDED WARM UP
2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*
*3 Push-Ups w/ DB in the Right, then 3 in the Left.
(No Measure)
GOBBLE GOBBLE
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)
-Rest as needed b/t Sets-
Then Into…
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
SPARK
DBL KB DEADLIFT
Deadlift for load:
#1: 5 reps
SPARK GIRLS RULE
3 SETS
500/400m Row
12 Dbl DB Deadlifts (85% of 5-Rep Deadlift)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)