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)