CROSSFIT
PRE WOD
3 SETS FOR QUALITY
100m Run*
:30 Double Under Practice
1:00 Deadbugs
-Rest :30 b/t Sets-
*Increasing pace of run each set.
(No Measure)
RANNIE
FOR TIME
50-40-30-20-10*
• Double Unders
• Sit-ups**
*400m Run After Each Full Round
Score is time.
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash
(No Measure)
SPARK
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Alt. KB Goblet Curtsey Squats
MIN 2 – :45 SA KB Front Rack Hold*
MIN 3 – :45 Single KB Windshield Wipers
*Switch sides each round.
(No Measure)
ROLL THE DICE
6 SETS*
MOVT 1 – Russian KB Swings (53/35)|(35/20)
MOVT 2 – Up-Downs
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1, 2, & 3
SET 1 & 2 – :30 ON/ :30 OFF
SET 3 & 4 – :40 ON/ :20 OFF
SET 5 & 6 – :50 ON/ :10 OFF
(Score is Total Reps)