workout of the day

TODAY’S TRAINING, MONDAY 6-21-21

CROSSFIT

Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

FULL STEAM AHEAD

EMOM X 10 MINUTES
Min 1: 14 DB Push Press (50/35)|(35/20)
Min 2: 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES
4 Burpees
4 DB Push Press

(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R

SPARK

Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

MOVING TARGET

AMRAP x 14 MINUTES
3 Wall Walks
10 Pull Ups
150/100m Row*, 7/5 Cal Bike, Run 100m

*Increase by 50m each round. Bike Increase by 2 Cal. RUn Increase 50m

(Score is Rounds + Reps)

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