CrossFit
Metcon
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
Spark
Strength
3 SETS FOR QUALITY
20 Alt. Tempo DB Floor Press (1111)
20 Alt. Tempo DB Bent Over Rows (1111)
20 Slow Deadbugs*
1:00 Bike (EZ Pace)**
Metcon
FOR TIME
60 Single KB Reverse Lunges (53/35)|(35/26)*
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups