CROSSFIT

KEEP CLIMBING

FOR TIME*
200 Russian KB Swings (70/53)|(53/35)
150 Sit-Ups
100/80 Cal Bike
15 Rope Climbs

*Partition as needed to complete all reps.

(Score is Time)

POST WOD RECOVERY

FOR RECOVERY
8:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

(No Measure)

SPARK

EXTENDED WARM UP

3 SETS
10 Banded Strict Pull-Ups*
12 Banded Good Mornings

-Rest 1:30 b/t Sets-
(No Measure)

TIME IS TICKING

4 SETS
ON A 3:30 RUNNING CLOCK …
200m Run
10 Deadlifts (140/106)|(106/70)
15 Pull-Ups

-Rest Remainder of Time-

(Score is Slowest Set)