CROSSFIT
STRENGTH
Deadlift for load:
#1: 3 reps
NCCOMPETE WOD
FOR TIME
25/20 Cal Row OR 250m Run
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row OR 250m Run
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring
(No Measure)
SPARK
HOLD ON TIGHT
EMOM x 15 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)*
MIN 3 – :50 Crossbody Mountain Climbers
*Mix Grip = Hold DB in Suitcase + Hold KB FR.
(Score is Up-Down Reps)
FINISHER
AMRAP x 8 MINUTES*
4 Single DB Curls (Athlete Choice)
4 Push-Ups
4 Slow Deadbugs
*Increase reps by 4 each full round.
(Score is Rounds + Reps)