CROSSFIT

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice

(No Measure)

FLAT BROKE

FOR TIME
400m Run

Immediately Into…

10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

SPARK

STRENGTH

Deadlift for load:
6-6-6-4-4-4
Banded Rows (Squeeze Scaps when elbows back, round Scaps at end range of motion)
6 X 12

FARMER JOHN

3 ROUNDS FOR TIME
12 Deadlifts (140/106)|(106/88)*
200m KB or DB Suitcase Walk (53/35)|(35/26)**

*Must use Double Overhand Grip.
**Every break complete 12 Air Squats.
**DB weight (50/35)|(35/20)

(Score is Time)

FINISHER

3 SETS (:40 ON/ :20 OFF)
MOVT 1 – Tuck-Ups
MOVT 2 – Hollow Body Rocks

*1 Set = MOVT 1 + MOVT 2.

(No Measure)