CROSSFIT

JUST DO IT

EMOM x 25 MINUTES
MIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*
MIN 2 – 7-10 Strict Handstand Push-Ups
MIN 3 – 12/10 Cal Bike, 16/14c Row
MIN 4 – :50 Plank Hold (Athlete Choice)**
MIN 5 – Rest

*Option to complete Lunges without DB.
**Plank Hold Options…
Elbow Plank
Tall Plank
Side (Star) Plank
Reverse Plank

(No Measure)

FINISHER

FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups

*1 Rep= R+L.

(Score is Time)

SPARK

STRENGTH

DB Bench Press for load:
2×3 2×3 1×3

RUSSIAN TWIST
5 X 10 (L+R=1)

EAGLES LANDING

AMRAP x 14 MINUTES
25 Wall Ball Shots (20/14)|(14/10)
20 Box Jumps (24/20)
15 Push-Ups

(Score is Rounds + Reps)