CROSSFIT

STRENGTH

Deadlift for load:
#1: 6 reps

DYING INSIDE

8 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 – Up-Down Over Bar
MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

RECOVERY

FOR RECOVERY
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows

SPARK

PUMP

AMRAP x 7 MINUTES
15 Banded Glute Bridges
12 Toes To Bar/Knees To Chest
10 Overhead Walking Lunges (45/25)

(Score is Rounds + Reps)

WORKOUT

3 SETS
1:00 – Dbl DB Power Cleans + Shoulder to Overhead
2:00 – Burpees
3:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold