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)