CROSSFIT

SKILL TRAINING

EMOM x 12 MINUTES
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice

AUSTRALIAN BURP

FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees

*Complete 84-42-21 and so on…
**Hold DB Any Way Above Waist

(Score is Time)

SPARK

TWINKLE TOES

4 SETS
30 Double Unders
15 Wall Balls (20/14)|(14/10)
8 Toes to Bar

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS
8 Toes to Bar
15 Wall Balls
30 Double Unders

-Rest :45 b/t Sets-

(Score is Total Time)

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

POST WORKOUT STRENGTH

3 SETS
20 Alt. DB Hammer Curls
15 DB Skull Crushers
15 DB Lat Pull-Overs

-Rest As Needed b/t Sets-

(Score is Weight)