CROSSFIT

BOBSLED

FOR TIME
24-21-18-15-12-9-6
Cal Row**
Kettlebell Swings (53/35)|(35/26)

** Cal Bike
17-15-13-11-9-7-5

OPTION: Decrease all Calories by 2
(Score is Time)

FINISHER

3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS
10/10 SA DB Upright Row
15 DB Pullovers
20 Alt. Single DB Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

SLEEPY DOG

EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike or 20/15C Row or 200m Run
MIN 2 – :45 Max No Push-Up Renegade Rows (35/20)|(20/15)*
MIN 3 – :45 Plank Hold (Athlete Choice)**
MIN 4 – :45 Wall Ball Shots (20/14)|(14/10)
MIN 5 – Rest

*1 Rep = Row L + Row R
**Plank Hold Options…
Elbow Plank
Tall Plank
Side (Star) Plank
Reverse Plank

(Score is Total Reps of R. Rows + Wall Ball shots