CROSSFIT

MARY AND JOSEPH IN TEAMS OF 2…

AMRAP x 23 MINUTES*
50 Wall Ball Shots 20/14
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike or 68/55c Row
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
50 Wall Ball Shots

*Partner 1 works while P2 Holds DB in suitcase hold or front rack hold…DBs can not rest behind head. When passing DBs to partner, must hand off. DBs must not come to rest on the ground or box at any time. If the DBs are dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.

(Score is Rounds + Reps)

FLOW STRETCHING
2:00 Pigeon (1:00 Each side)
2:00 Saddle
2:00 Dragon (1:00 Each side)
2:00 Seated Fold Forward
2:00 Rebound

(No Measure)

SPARK

MARY AND MARTHA

IN TEAMS OF 2…

AMRAP x 24 MINUTES*
14 DB Front Squats (50’s/35’s,35’s20’s)
14 DB Push Press
14 Alt DB Thrusters (50/35)|(35/20)
14 Pull-Ups
14 Knees to Elbows
14 Hand Release Push-Ups
14 Box Jumps (30/24)|(24/20)

*P1 works while P2 rests. Split work as needed.

(Score is Time)