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)