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)