CROSSFIT
STRENGTH
Deadlift for load:
#1: 5 “LIBRARY” reps
WORKOUT
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
2-3 SETS
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings
(No Measure)
SPARK
PUMP
AMRAP x 4 MINUTES
8 Superman sand Angles
10 Hollow Rocks
12 Glute Bridge Marches*
- Rest 1:00 –
AMRAP x 4 MINUTES
8 Superman sand Angles
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg
(Score is Rounds + Reps)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Max meters Row
MIN 2 – :45 Wall Ball Shot
MIN 3 – :45 Toes To Bar
- Rest 1:00 –
AMRAP x 12 MINUTES
300m Row
20 Air Squats
20 Tuck-Ups
(Score is Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)