CROSSFIT
STRENGTH
10-8-6*
Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
SPEED DEMON
3 ROUNDS FOR TIME
• 30 Single DB Front Squat (35/25)|(25/20)
• 30 Up-Downs
-8:00 Hard Cap-
Score is time
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 (3 laps) Nasal Breathing Walk
3:00 Foam Roll Quads
(No Measure)
SPARK
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Front Squat
(Score is Weight)
RAISE DA ROOF
3 ROUNDS FOR TIME
400m Run
30 Walking Lunges
30 Up-Downs
30 Russian KB Swing (53/35)|(35/26)
(Score is Time)
CORE
- 1:00 Alternating Plank
- 1:00 Wall Sit
- 1:00 Hollow Hold
x2