CROSSFIT
FORREST RUMP
4 SETS
ON A 7:00 CLOCK…
800m Run
10 Alt. DB Farmer’s Lunges (50/35)|(35/20)*
10 Toes to Bar*
Rest with Time Remaining…
-No Additional Rest b/t Sets-
*Add 5 Reps each set.
(Score is Each Set for Time)
FINISHER
FOR TIME
20-15-10-15-20
Plate G2OH (45/25)
Straight Leg Sit-Ups
(Score is Time)
SPARK
STRENGTH
4 SETS
5 KB Deadlifts*
+
:20 Dead Bar Hang**
:20 Active Bar Hang
-Rest as needed b/t Sets-
*Build up to and beyond workout weight.
**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.
(Score is Weight)
BEANS AND CORNBREAD
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike, 16/13c rOW
MIN 2 – 7 Burpees + 5 Deadlifts (140/106)|(106/70)
MIN 3 – :40 Max Strict Pull-Ups
(Score is Total Reps of Pull-Ups)