CROSSFIT
MOONER (Part 1)
EVERY 2:00 x 5 SETS
200m Run
10 Box Jump Over (24/20)
Rest in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2
MOONER (Part 2)
AMRAP x 7 MINUTES
10/8c Bike or 14/10c Row or 150m Run
5 Burpees
3 Box Jumps (24/20)
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
100 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “”Chad”” Extra Credit
*Weight Vest Optional
6 Weeks from now we will be completing the Hero WOD CHAD. So for the next 6 weeks we will be giving you some “extra” work to prepare for that.
SPARK
STRENGTH
FLOOR Press for load:
#1: 7 reps
20 Bicycle Crunches
#2: 7 reps
20 Ab Mat Sit Ups
#3: 7 reps
20 Strict Knees To Chest
#4: 7 reps
20 V Ups
Rest as needed between sets
TWINKLE TOES
5 ROUNDS FOR TIME
20/15c Bike or 29/21c Row
20 Toes to Bar*
*Toes to Rings Optional.
(Score is Time)