CROSSFIT
STRENGTH
EMOM x 12 MINUTES*
MIN 1 – :30 Wall HS Hold
MIN 2 – :30 Deficit Push-Ups
MIN 3 – EZ Cardio
(Score is Reps of Push-Ups)
Week 1 of 9 Strict Gymnastics
WORKOUT
10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*
*Mandatory Step-Down
(Score is Time)
SPARK
PUMP
E2:15 X 6 SETS
1:00 Slow Goblet Squats
6/6 Kneeling DB Strict Press
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
10 Toes To Bar
15 DB Thrusters
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 Ab Mat Sit-Ups
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Pull Ups
(No Measure)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
(No Measure)