CROSSFIT

QUALITY TIME

4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*…

*Practice nasal breathing during recovery
-No Additional Rest b/t Sets-
(No Measure)

COOL DOWN

FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

(No Measure)

SPARK

STRENGTH

ON A 10:00 RUNNING CLOCK…
Complete 3 Sets of Max Rep Strict Pull-Ups*

*Set ends on final rep or if athlete is resting at the bottom for more than :02.

(Score is Total Reps)

THREE DOG NIGHT

AMRAP x 7 MINUTES
10 Pull-Ups
10 DB Deficit Push-Ups*
20 Ab Mat Sit-Ups

-Rest 2:00-

AMRAP x 5 MINUTES
7 Pull-Ups
7 DB Deficit Push-Ups*
14 Ab Mat Sit-Ups

-Rest 2:00-

AMRAP x 3 MINUTES
5 Pull-Ups
5 DB Deficit -Ups*
10 Ab Mat Sit-Ups

*50’s/35’s

(Score is Round + Reps)