CROSSFIT

SKILL SESH

ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

RIPCORD

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run

(Score is Time)

RECOVERY

FOR RECOVERY
5:00 Foam Roll Lats + Glutes

(No Measure)

SPARK

STRENGTH

Floor Press for load:
4 X 3
Ab Mat Sit Up
4 X 20

BAD MEDICINE

2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Medball Cleans (20/14)|(14/10)

(Score is Time)

COOL DOWN

FOR RECOVERY
1:30 Twisted Cross (R)
:30 Down Dog
1:30 Twisted Cross (L)
:30 Down Dog
1:00 Corpse Pose

(No Measure)