CROSSFIT

STRENGTH

STRENGTH (ALL) — 6×6* Tempo Deadlift (21X1)

WORKOUT

AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (225/155)
Up-Down Box Jump Overs (24/20)

(Score is Reps)

COOL DOWN

2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.

(No Measure)

SPARK

PUMP

EMOM x 9 MINUTES
MIN 1 – :45 Max Skull Crushers for quality
MIN 2 – :45 Alt DB Hammer Curls
MIN 3 – :20/:20 Weighted Split Squat

(No Measure)

WORKOUT

2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 KB Goblet Squats 70/53
30 Single DB Push Press (hold across chest) 70/50
20 Alt DB Up-Downs
Max Double Under’s in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

FINISHER

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – Push Ups
MVMT 2 – DB Seesaw Upright Rows

(No Measure)