CrossFit
Strength
3 SETS FOR QUALITY
5-7 Strict Pull-ups or 7-10 Slow Ring Rows
10 Barbell Supinated Bent Over Rows
1:00 DB Plank Sides
-Rest as Needed b/t Sets-
(No Measure)
Metcon
EVERY 2:00 x 6 SETS
10 Pull-ups
15 Slam Balls (20/14)
(Score is Each Set for Time)
Spark/ Masters
Strength
5 SETS ON A 10:00 CLOCK…
1:00 Cardio Choice
12 Burpees
Metcon
EVERY 4:00 FOR 5 SETS
30 Alt. Jumping Lunges
30 Air Squats
30 Glute Bridge-Ups*
then in the remaining time…
Max Plank Hold
*Check clock after last rep of Glute Bridge-Up for time.
(Score is Time)