CROSSFIT

OPEN 22.3 PREP

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort

(No Measure)

COOL DOWN

ON A 10:00 RUNNING CLOCK…
Foam Rolling or Flow Stretching

(No Measure)

SPARK

STRENGTH

4 SETS
Max Strict Wide Grip Pull-Ups*

*Goal is to get a minimum of 7 Reps every set. After each Set complete 8/8 Banded Deadbugs. Left leg performs 8 reps then right leg performs 8 reps.

-Rest as Needed b/t Sets-

(Score is Total Reps)

OPEN PREP SPARK

3 SETS FOR QUALITY
1:00 Cardio Choice
10/10 Single Arm DB Bent Over Row (Athlete Choice, Moderate)
10/10 Banded Pallof Presses
10 Tempo DB Goblet Squats (32X1)
20 DB Slides
1:00 Cardio Choice

-Rest 1:00 b/t Sets-

(No Measure)