CROSSFIT
S&P Cycle: squat- PULL–press-pull- off
A. Deadlift
EMOM X 10
3 speed deadlifts
- start around 40%-50%, focus on hip speed/ explosiveness (don’t yank it off the floor)
- add bands, NOT weights( no greater than 50% on the bar)
B. FOR TIME
0-12 ( 12 min cap)
100 Thrusters for time
EMOM – 5 BFB
12-16 Rest
-@ 16-
30 Sandbag Cleans
*at 0 and E2OM – 60 Double unders (scout rope)
CSPORT
A. 8 min
7s curl series
20ft “gun walk”
30 Russian Twists
B. 8 min:
10 side bends each side
10 pike up on rower
20 level changes
C. 20 min
400 m run
1 rd:
5 box jump
10 ring rows
15 sit ups
400m run
2 rd:
5 box jump
10 ring row
15 sit ups
400m run
3 rd:….
etc, until time expires