workout of the day

TODAYS TRAINING, FRIDAY, 10-29-21

CROSSFIT

Bri’s Spooky BIrthday

28:00 AMRAP w/Partner
10 Power Snatch 115/75
29 Air Squats
19C Bike or 25C Row
93′ Handstand Walk*

1 Partner works at a time. Partners switch anytime.
*Bear crawl keeping hips higher than shoulders. Same distance.

FINISHER

FOR QUALITY
600 Alt. Box Step-Ups (20)*

OR AMRAP IN REMAINING CLASS TIME

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

SPARK

STRENGTH

Every 2:00
Squat for load:
6 X 3 reps
Bicycle crunches
6 X 16

DANCE LIKE DAVID

EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row or 24/18c Bike
MIN 3 – :45 Wall Sit
MIN 4 – :45 Max Hand Release Push-Ups

(Score is Push-Up Reps)

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