CROSSFIT

STRENGTH

Bench Press for load:
#1: 1 rep

FOLLOW YOUR HEART

EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)

Immediately Into…

EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows

(Score is Total Reps)

FINISHER

2 SETS
8/8 DB Turkish Sit-Ups
16 V-Ups
1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS
8 BICEP CURL TO STRICT PRESS
Immediately into …
12 DB Floor Pull Overs*

-Rest 1:30 b/t Sets-

SHOOT YOUR SHOT

EMOM x 16 MINUTES
MIN 1 – 200m Run
MIN 2 – 5 Strict Press + 10 Push Press (35’S/20’S)|(20’S/15’S)
MIN 3 – Max Distance Row
MIN 4 – Rest

(Score is Lowest Meters)