CROSSFIT
CLEAN YOUR PLATE
3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
1:00 REST
Immediately Into…
AMRAP x 5 MINUTES
10 Push-Ups
15 Plate ground to Overhead (45/25)|(25/10)
20 Air Squats
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R)
1:00 Child’s Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L)
(No Measure)
SPARK
STRENGTH
Every 2:30
Deadlift for load:
6-4-4-2-2-2
Alt V Ups
6 X 14
DOUBLE DEAD
EVERY 1:30 x 7 SETS
8 Deadlifts (140/106)|(106/70)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on Doubles
(Score is Slowest Set)
COOL DOWN
2 SETS FOR QUALITY
12 Slow Arm Haulers
10 Cat Cows
10 Alt. Thoracic Rotations
-Rest As Needed b/t Sets-
(No Measure)