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-