CROSSFIT
EXTENDED WARM UP
3 SETS FOR QUALITY
10 Quality Strokes on Rower*
5 Tempo Strict Press or Strict HSPU**
10/10 Bodyweight Split Squats
-Rest 1:00 b/t Sets-
*Focus on perfect mechanics of Legs-Hips-Arms rowing
**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.
(No Measure)
BACKSTREET BOYS ARE BACK
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead (135/95)|(95/65)
10 Back Rack Reverse Lunges
(Score is Time)
SPARK
STRENGTH
ON A 10:00 RUNNING CLOCK…
Complete 3 Sets of Max Rep Strict Pull-Ups*
*Set ends on final rep or if athlete is resting at the bottom for more than :02.
(Score is Total Reps)
FACELIFT
AMRAP x 14 MINUTES
5 Pull-Ups*
15/12c Bike or 18/14c Row or 200m Run
20 V-ups
*Every round increase Pull-Ups by 5 Reps…5-10-15-Etc
(Score is Rounds + Reps)