CROSSFIT
TURF TOE
IN TEAMS OF 2…
FOR TIME
175/140 Cal Bike
150 Toes to Bar
120 Synchro Walking Lunges
*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.
(Score is Time)
FINISHER OR STRETCH
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single DB Hammer Curls
MOVT 2 – Single DB Front Raise
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
SPARK
DUAL CITIZENSHIP
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
10 Pull-Ups
12 Burpees
10 Sit-Ups
12 Dbl DB Ground to Overhead (40s/25s)|(20s/10s)
*P1 Runs 400m while P2 does AMRAP. Once P1 returns, they will pick up where P2 left off. P2 then goes on a 400m Run.
(Score is Rounds + Reps)