CROSSFIT

STRENGTH

Back Squat for load:
6-6-(6-6-6) (22X1)* Tempo

BURPEE BALL

5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Burpees

(Score is Time)

COOL DOWN

FOR RECOVERY
3:00 Olympic Wall Stretch
1:00/1:00 Couch Stretch
1:00 Butterfly Stretch

(No Measure)

SPARK

STRENGTH

5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises

(Score is Total Reps)

DON’T TEASE ME

4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows (35/20)|(20/15)
10 DBL DB Hang Muscle Cleans

-1:00 Rest b/t Sets-

*Start the AMRAP from the beginning in each new set.

(Score is Lowest Rounds + Reps)

FINISHER

3 SETS*
15 DB Pull Overs*
10/10 Seated Single Leg Lifts

*Use a moderate-heavy weight. Can be perfomed on bench or floor.

-Rest as Needed b/t Sets-

(No Measure)