CROSSFIT

WORKOUT

8 ROUNDS FOR TIME
20/15 Cal Row
20 Sit-Ups*
10 Alt. Back Rack Lunges (135/95)
1 Rope Climb

*GHDSU or Weighted Optional.

(Score is Time)

SPARK

PUMP

EMOM x 6 MINUTES
MIN 1 – :50 Slow Alt. DB Floor Press
MIN 2 – :50 Slow Plank to Pike

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – :50 Heavy Russian KB Swing
MIN 2 – :50 DB Heel Taps

(Score is Reps)

WORKOUT

AMRAP x 8 MINUTES
10 DB Devils Press
10 CAL ROW
10 Ab Mat Sit Ups

-2:00 Rest-

AMRAP x 8 MINUTES
10 DB Devils Press
10 CAL ROW
10 Ab Mat Sit Ups

(Score is Reps + Rounds)