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)