CrossFit

Skill

2 SETS FOR QUALITY

1:00 Handstand Hold*

8/8 Tempo (2020) Box Step-Downs (24/20)

1:00 Weighted DB Squat Hold

1:00 Bike (EZ)

Metcon

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

Spark

Mobility

10 Minutes, Coaches Choice

Metcon

4 SETS FOR MAX REPS 

1:00 – Push Press (40/25)

-Rest :30- 

1:00 – Slam Balls (30/20)|(20/10)

-Rest :30-

1:00 – Weighted Russian Twists* 

-Rest 1:00-