CROSSFIT

STRENGTH

Shoulder Press for load:
3 X 5 reps

UP IN MY FEELINGS

4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

SPARK

TOES TO BAR SKILL SESSION

DOWN BUT NOT OUT

4 ROUNDS FOR TIME
9 Toes to Bar
11 DB Clean to OH (50/35)|(35/20)
13 Up-Down Box Jump (24/20)*

*Option for Jump-Over

(Score is Time)

COOL DOWN

1:30 Foam Roll Quad (R)
1:30 Foam Roll Quad (L)
1:00 Banded Lat Distraction (R)
1:00 Banded Lat Distraction (L)
1:00 Child’s Pose