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)