CROSSFIT

EXTENDED WARM UP

EVERY 3:00 x 4 SETS
3 Chest to Bar Pull-Ups
5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

HANGER DANGER

3 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

COOL DOWN

2 ROUNDS FOR RECOVERY
15 Slow Arm Haulers
10 Alt. Bird Dogs
3:00 Foam Roll Lats

(No Measure)

SPARK

STRENGTH

3 SETS
10 DB Zottman Curls
15/15 Banded Pallof Press
20 Banded Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

ROW TO TOE

FOR TIME
50 Jumping Pull Ups
500/400m Row
30 Toes to Bar
500/400m Row
20 Toes to Bar
500/400m Row
10 Toes to Bar
500/400m Row
50 Jumping Pull Ups

(Score is Time)