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)