CROSSFIT

PRE WORKOUT

EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options…
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options…
Hips to Bar Kip Drill
Jumping BMU

(No Measure)

SADDLE UP

5 SETS
ON A 3:00 RUNNING CLOCK…
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Ups

SPARK

STRENGTH

EMOM x 15 MINUTES
MIN 1 – :45 L-Seated DB Strict Press
MIN 2 – :45 Supermans
MIN 3 – :45 Single DB Curl to Press

(Score is Weight)

MOMMA ME A

EMOM x 16 MINUTES
MIN1 – 15 Goblet Squats (70/53)|(53/35)
MIN 2 – 20 Alt Snatch (50/35)|(35/20)
MIN 3 – Max Burpees
MIN 4 – Rest

(Score is Total Reps)