CROSSFIT
PRE WOD
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row
-No additional rest b/t Sets-
(No Measure)
DOUBLE DOWN
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders
*Strict Optional
(Score is Slowest Set)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Strict Press (Athlete Choice)
SPARK
STRENGTH
Push Press for load:
10-10-8-8-6-6*
BANDED TRCIP PULL DOWN
6 X 10
PARENTAL ADVISORY
AMRAP x 13 MINUTES
20 Hang Clean and S2OH 35’s/25’s
15 Up-Downs
10 Strict Press
5 Burpees
(Score is Rounds + Reps)