CROSSFIT

STEP SHOW

EMOM x 20 MINUTES
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)
MIN 2 – 15 Toes to Bar
MIN 3&4 – Max Cal Bike/ROW
MIN 5 – Rest

(Score is Total Cals)

COOL DOWN

FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Slow Side Lying Thoracic Rotations (R)
2:00 Slow Side Lying Thoracic Rotations (L)

(No Measure)

SPARK

STRENGTH

3 SETS*
10 Half Kneeling DB/KB Arnold Press
:30 SA Half Kneeling Overhead Hold
10 Supported DB/KB BOR

*Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides.

-Rest As Needed b/t Sets-

(No Measure)

DROP OFF

AMRAP x 10 MINUTES
200 Run
12 Ring Rows
10 DB Push Press (50/35)|(35/20)
8 Push-Ups

-1:00 Rest-

AMRAP x 8 MINUTES
100m Run
10 Ring Row
8 DB Push Press
6 Push-Ups

-1:00 Rest-

AMRAP x 6 MINUTES
50m Run
8 Ring Row
6 DB Push Press
4 Push-Ups

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)