CROSSFIT
DEADLIFT
Deadlift for load:
Build to 65% then. . .
1×5 @65%
1×5 @75%
1×5 @85%
DEAD STRAIGHT HOMIE
FOR TIME
27-21-18
Box Jumps (30/24)|(24/20)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)|(225/155)
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
COOL DOWN
2-3 ROUNDS FOR RECOVERY
10 Cat/Cows
1:00 Seated Forward Fold
1:00 Child’s Pose
(No Measure)
SPARK
SKILL
2 SETS
10/10 Seated Single Leg Lifts + 10 Seated Double Leg Lifts
+
5 Pause Kip Swings*
*Pause :01 in the Hollow & Arch Positions
-Rest as Needed b/t Sets-
2 SETS
5 Kipping Knee Raises
+
5 Kipping Straight Leg Raises
-Rest as Needed b/t Sets-
(No Measure)
TWENTY DOLLAR BILL YA’LL
EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Bike or Row
MIN 3 – 15 Toes to Bar
MIN 4 – 50 Double Unders
MIN 5 – Rest
(Score is Total Cals)