CROSSFIT

STRENGTH

FRONT SQUATS

2 Sets of 2 light to perfect technique. Then:
2 @ 60%
4 @ 70%
4 @ 80%
2 @ 85/90%
Front Squat for load:
#1: 2 reps

BOOM BOOM

AMRAP x 15 MINUTES
15/12 Cal Bike
10 DB Push Press (50’s/35’s, 35’s/20’s)
15 Box Jump (24/20)
30 Ab Mat Sit Ups

(Score is Rounds + Reps)

SPARK

STRENGTH

3 SETS
5 Pull-Up Negatives (:03 Descent)*
10/10 Single Arm Seated Banded Lat Pull Downs

*Option to Use Band or Rings.

(No Measure)

Week 2 of 5

KA-CHOW

3 SETS
3 ROUNDS FOR TIME
10 GOBLET Squats (70/53)|(53/35)
10 Alt. Jumping Lunges
10/8 Cal Bike

-Rest 2:00 b/t Sets-

*1 SET = 3 ROUNDS

(Score is Total Time)

FINISHER

2 SETS FOR QUALITY
1:00 Empty Barbell Quad Smash (R)
1:00 Empty Barbell Quad Smash (L)
1:00 WALK (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)