CROSSFIT

LEBRON

EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Med Ball Clusters (30/20)|(20/10) + 4 Alt. V-Ups
MIN 2 – :50 Cardio of Choice 1 (Moderate)

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing (Athlete Choice) + 4 Alt. Lunges
MIN 2 – :50 Cardio of Choice 2 (Moderate)

(No Measure)

YOGA FLOW

FOR RECOVERY
8:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

(No Measure)

SPARK

TURKEY SHOOT

EMOM x 18 MINUTES
MIN 1 – 2/2 DB or KB Turkish Get-Up (Athlete Choice, Moderate)
MIN 2 – 18 DB Hang Muscle Cleans (35/20)|(20/15)
MIN 3 – :50 Bike/Row/Ski

(No Measure)

POST WOD STRENGTH

EMOM x 9 MINUTES
MIN 1 – :30 Wall Hand Stand Hold
MIN 2 – :40 Plate Gun Hold
MIN 3 – :50 Slow Plate Deadbugs

(No Measure)