CROSSFIT

FIT FOR LIFE

EMOM x 20 MINUTES*
MIN 1 – 25 G2OH (45/25)|(25/10)
MIN 2 – 18/14c Row, 16/12c Bike, 200m Run
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 – Rest

(No Measure)

COOL DOWN

FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats

(No Measure)

SPARK

STRENGTH

Incline Press on Med Ball 4×7 #1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps

TIME KEEPS ON TICKING

4 SETS ON A 2:30 RUNNING CLOCK…
30 Wall Balls (20/14)|(14/10)*
Max Push-Ups in Time Remaining…

-Rest 1:00 Rest b/t Sets-

*Option for Heavy WB (30/20)

(Score is Reps)