CROSSFIT

STRENGTH

3 SETS
13 PVC Banded Lat Push-Downs
5 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

A LITTLE EXTRA

3 SETS
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run

-Rest the Remainder of the Set-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)

SPARK

STRENGTH

5 SETS
12 Alt. DBL DB Floor Press
-Rest :30-
3/3 DB Goblet Curtsey Lunges

-Rest 100 b/t Sets-

(No Measure)

STAIR CLIMBER

5 SETS
ON A 4:00 RUNNING CLOCK…
200m Run
15 Up-Downs
20 KB Goblet Squats (53/35)|(35/26)

-Rest the Remainder of the Set-

(Score is Slowest Set)