CROSSFIT

STRENGTH

EMOM x 5 MINUTES
4 Strict Press

-Into-

EMOM x 4 MINUTES
3 Push Press

-Into-

EMOM x 3 MINUTES
2 Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.

(Score is Weight)

WORKOUT

4 SETS
ON A 4:00 RUNNING CLOCK…
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to Overhead 50/35

-Rest with Time Remaining-

(Score is Slowest Set)

COOL DOWN

3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Lacrosse Ball Smash*

*Option to smash calves / shoulders / lats

(No Measure)

SPARK

PUMP

E2:00 X 5 SETS…
16 Glute Bridge DB Floor Press
16 Weighted Glute Bridges

(Score is Weight)

WORKOUT

5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges

• Rest 1:00 –

(Score is Reps)

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 5:00

(No Measure)