CROSSFIT
DEADLIFT
Deadlift for load:
#1: 3 reps
PUSH PRESS
Push Press for load:
#1: 3 reps
FLIP THE SCRIPT
2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run
(Score is Time)
SPARK
STRENGTH
EMOM x 10 MINUTES
MIN 1 – Strict Pull-Ups (Athlete Choice)*
MIN 2 – :45 EZ Row/Bike/Ski
*Pick a number that you know you can hit for quality that challenges you each minute to complete in 2 sets.
(Score is Total Reps)
TIME TO BIKE
EVERY 7:00 x 3 SETS
20 Alt. DB Strict Press (Athlete Choice, Moderate)
20 Slow Banded Upright Rows
10 Tuck-Up + V-Up*
:30-:45 Banded Plank Hold
With time remaining complete Max Cal Row/Bike/Ski…
*1 Rep= 1 Tuck-Up + 1 V-Up.
-No Additional Rest b/t Sets-
(Score is Total Cals)