CROSSFIT

WALK THIS WAY

IN TEAMS OF 2…

AMRAP x 25 MINUTES*
20 Chest to Bar Pull-Ups
30/24 Cal Bike
40 Hand Release Push-Ups
50 Synchro Walking Lunges
60 Up-Downs

*P1 works while P2 rests. The Walking Lunges are completed together. Split work as needed.

(Score is Rounds + Reps )

SPARK

FLAT TIRE

IN TEAMS OF 2…

AMRAP x 20 MINUTES*
6 TIRE FLIPS
8 Alt. Front Rack Lunges (Athlete Choice, Heavy)
10 Up-Downs TO TIRE

*While P1 Works Through One Round, P2 Accumulates Max Cals on Bike. Once P1 completes the Up-Downs, Switch.

(Score is Total Cals)

COOL DOWN

EMOM x 9 MINUTES
MIN 1 – :45 Single DB Crush Curl
MIN 2 – :45 Hollow Rocks
MIN 3 – :45 Plank Hold*

*Option for Banded Plank Hold

(No Measure)