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)