CROSSFIT

STRENGTH STRICT PRESS

5 SETS Every 2:30
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy
(Score is Weight)

WALK IT OUT

3 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges

(Score is Time)

SPARK

PRE WORKOUT

4 SETS FOR QUALITY
8 Broad Jumps
12 Alt. Lateral Box Step-Overs
:45 Double Under Practice

-1:00 Rest b/t Sets-

(No Measure)

CARAMEL KETTLE CORN

5 SETS FOR MAX REPS
1:00 – KB Swings (53/35)|(35/26)
-Rest :20-
1:00 – Double Unders
-Rest :20-
1:00 – Up-Downs
-Rest :20-

(Score is Reps)