CROSSFIT
STRENGTH
Deadlift for load:
#1: 4 reps
FURIOUS AND FAST
3 SETS
15-12-9
Deadlifts (155/105)
Burpees Over Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child’s Pose
2:00 Cobra Stretch
(No Measure)
SPARK
PUMP
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
FULL BODY SWEAT WORKOUT
7 SETS FOR MAX REPS
1:00 – ROW for Cal
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows