CROSSFIT

CINDY-RELLA

AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups (45/25, 25/10)
9 Plate Front Squats (45/25, 25/10)

-Rest 1:30-

AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Total Rounds + Reps)

SPARK

STRENGTH

6 X E2:15
Squat for load:
6 X 5
Build to heavy as possible

6 X 5 DIPS

RUN FOR THE BEACH

EMOM x 16 MINUTES
MIN 1 – 20 Alt. DB Racked Lunges (50s/35s)|(35s/20s)
MIN 2 & 3 – 400m Run
MIN 4 – :45 Max Hand Release Push-Ups

(Score is Total Reps of Push-Ups)