CrossFit
Skill
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
Metcon
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)|(20/10)
Spark
Strength
4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies
Metcon
AMRAP x 10 MINUTES
3,6,9, and so on…
Renegade Row (35/20)|(20/15)
Slam Balls (20/10)
DB Suitcase Box Step-Ups (24/20)
-Rest 2:00-
AMRAP x 5 MINUTES
1,2,3, and so on…
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups