CROSSFIT

WORKOUT

AMRAP x 25 MINUTES
100m DB Suitcase Carry(Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)

*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

(No Measure)

COOL DOWN

2-3 SETS FOR QUALITY
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2:00 X 6
6 Heavy Deadlifts
20 DB Russian Twists

(Score is Weight)

WORKOUT

21-15-9
Burpees
Wall Ball Shots
Cal Row

(Score is Reps)