CROSSFIT

STRENGTH

BACK SQUAT

1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Back Squat for load:
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

PICK UP GAME

5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run

-Rest 1:00 b/t Sets-

*Pick-up where you left off.

(Score is Total Rounds + Reps)

SPARK

STRENGTH

4 SETS
8/8 DB Split Squats*
Immediately Into…
1:00 Wall Sit

*Use a moderate weight for all sets.

-Rest As Needed b/t Sets-

(Score is Weight)

UP A WALL

AMRAP x 15 MINUTES
10 Wall Balls (20/14)|(14/10)*
15 Box Jump Overs (24/20)

*Increase Wall Ball reps by 5 Reps every round.

(Score is Rounds + Reps)