CROSSFIT

ACTIVE RECOVERY WOD

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*
MIN 2 — Row or Bike, Moderate Effort

*L+R = 1 Rep

(No Measure)

COOL DOWN

FLOW STRETCHING…
2:00 Olympic Wall Squat
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

(No Measure)

SPARK

SUPER SET

E2:00 X 6
Back Squat for load:
6 X 5

KNEE TUCKS ON FLOOR
6 X 16

AIM HIGH

AMRAP x 12 MINUTES
10 Wall Balls (20/14)|(14/10)
8 Up-Downs to Target*
10 Wall Balls
8 Hand Release Push-Ups

*Target 6′ above standing reach.

(Score is Rounds + Reps)