CROSSFIT
TEMPO FRONT SQUAT
Front Squat for load: Every 3:00
7-6-5-5-5-5
Banded Rows (Squeeze Scaps at back, round scaps at end range of motion.
6 X 10
OPEN 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row or 13 Cal Bike or 200m Run
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
SPARK
STRENGTH
EVERY 2:30 FOR 5 SETS *increase weight each round
2 Strict Press + 3 Push Press
+
20 HOLLOW HOLD SCISSOR KICK. ( L+R scissor = 1 rep)
(Score is Weight)
INFINITY LOOP
4 ROUNDS FOR TIME
10 Push Press (35’s/20’s)|(25’s/15’s)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press
10 Bar Facing Burpees
(Score is Time)