CROSSFIT

STRENGTH

Back Squat for load:
4X 5 reps

TRICIP DOMINATE PUSH UPS
4 X 15

GLOW BALLS

EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)|(14/10)
MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

SPARK

STRENGTH

Deadlift for load:
4 X 5 reps

AB MAT SIT UPS
4 X 20

FOUR ON THE FLOOR

8 SETS (:20 ON/ :10 OFF)
MOVT 1 – DBL KB Deadlift (53/35)|(35/26)
MOVT 2 – Box Jumps (24/20)
MOVT 3 – Russian KB Swing
MOVT 4 – Alt. KB Goblet Step-Ups

*1 SET= MOVT 1-MOVT 4.

(Score is Total Reps)