CROSSFIT
Front Squat for load:
*Goal is to start and end heavier than last week.
4-4-3-2-2-2
UNDER THE HOOD
AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)*
(Score is Rounds + Reps) *From the ground
COOL DOWN
2 ROUNDS FOR RECOVERY
:45/:45 Groiner Stretch
1:00 Butterfly Stretch
1:30 EZ Cardio Choice
(No Measure)
SPARK
4 SETS
2 Bottom to Half Pull-Ups*
+
:05 Chin Over Bar Hold
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups
-Rest as Needed b/t Sets-
*Option to Use Band or Rings.
(No Measure)
Week 3 of 5
TABTA YO MOMMA
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Bike
TABATA 2 – Ring Rows
TABATA 3 – Double Unders
TABATA 4 – Bike
-No Additional Rest b/t Tabatas-
(Score is Total Reps)
FINISHER
TABATA (8 ROUNDS, :20 ON / :10 OFF)*
MVMT 1 – Sit-Ups
MVMT 2 – Hollow Rocks
*Alternate b/t Sit-Ups & Hollow Rocks.
(Score is Total Reps)