CrossFit
Metcon
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
Finisher
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
Spark
Mobility
10 Minutes stretching and working on mobility
Metcon
FOR TIME
1000m/750m Row
30 Thrusters (50/35)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups