CROSSFIT

EXTENDED WARM UP

EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Moderate Pace
MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

POST CHAD LEGS

AMRAP x 25 MINUTES
15/12 Cal Bike OR 20/16C Row (300m Run)
15 Hand Release Push-Ups
200m Run
15 Toes to Bar
1:00 Push-Up Plank

(Score is Rounds + Reps)

SPARK

STRENGTH

Deadlift for load:
4-4-8-6-6-4

DB Toe Reaches
6 X 14

WOBBLE LEGS

4 SETS
25/20 Cal Bike or 35/30c Row or (600m Run)
15 Deadlifts (140/106)|(106/70)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)