CROSSFIT

EXTENDED WARM UP

EMOM x 6 MINUTES
MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements…
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike

(No Measure)

REP YO SELF

5 SETS FOR REPS
1:00 – Max DB Renegade Rows (35/20)|(20/15)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

(Score is Reps)

OPTIONAL COOL DOWN

FOR RECOVERY
5:00 Foam Roll Lats + Glutes

(No Measure)

SPARK

STRENGTH

One Knee Strict Press for load:
#1: 10 reps each arm

PRISON BREAK

FOR TIME
15 Hand Release Push-Ups
50 Box Jump Overs (20)
15 Hand Release Push-Ups
50 Push Press (35’s/20’s)
15 Hand Release Push-Ups

(Score is Time)