CROSSFIT

STRENGTH

Overhead Squat for load:
6 X 3
*Today all working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.

DUMP DAY

6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar

*After EVEN NUMBER rounds (2,4,6) complete a 200m Run. Workout ends with 200m run.
**Option for ‘Unbroken’ Double Unders

(Score is Time)

POST WOD

3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGTH

4 SETS
22 Seated PVC Lat Pull-Downs
22 PVC Supinated Tricep Extension

-Rest As Needed b/t Sets-

(No Measure)

UPTOWN FUNK

EMOM x 20 MINUTES
MIN 1 – 18/14 Cal Row
MIN 2 – 15 Toes to Bar*
MIN 3 – Max Alt. DB Up-Down (50/35)|(35/20)**
MIN 4 – Rest

*T2B must be completed before :50 mark.
**Every time you stand is 1-Rep.

(Score is Total Reps)

POST WOD

3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)