CROSSFIT

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice

*Start Moderate and build to second or final workout weight.

(No Measure)

WORKOUT MYMC23.1

AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

MYMC = Mid-Year Mini-Comp…get ready for 3 weeks of fun tests on Friday!

(Score is Rounds + Reps)

SPARK

PUMP

EMOM x 10 MINUTES
MIN 1 – :50 Ab Mat Sit Ups
MIN 2 – :50 Single DB Floor Press

(Score is Weight)

WORKOUT

5 SETS
AMRAP x 3 MINUTES
Reps 1-2, 2-4, 3-6, 4-8, 5-10….
1 DB Up-Down
2 Wall Ball Shots

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

(No Measure)