CROSSFIT

SKILL/STRENGTH

E2:30 X 3 SETS FOR QUALITY
7 Strict TTB or Slow Hanging Knee Raise
7 Strict Pull-Ups

(No Measure)

SKIN DEEP

FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)|(35/26)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats

(Score is Time)

SPARK

STRENGTH

E2:30 X 6 Sets
KNEELING STRICT PRESS
6 X 6ea arm
*Start Moderate and build to a Heavy weight.
6 X 15 Ab MAt Sit Ups

-Rest As Needed b/t Sets-

(Score is Weight)

SLAP THAT HUNDRED

FOR TIME
*50 DB Shoulder to Overhead (50’s/35’s)|(35’s/20’s)
800m Run
50 DB Shoulder to Overhead

• For newer-intermediate athletes, take the reps down to 30-40 on either side of the Run.
  (Score is Time)

FINISHER

2 SETS
20 DB Slides
40 DB Flutter Kicks
:30/:30 Single Arm/ Single Leg Plank Hold

-Rest As Needed b/t Sets-

(No Measure)