CROSSFIT
PRE WORKOUT
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Strict Pull-Up +
2-3 Kipping Pull-Ups
*Build up to or past workout weight.
(No Measure)
HOLY HANG SNATCH
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups
(Score is Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar
SPARK
STRENGTH
3 SETS*
8/8 KB Goblet Curtsy Lunges
Immediately into …
5/5 Single Leg KB RDL
*All sets light to moderate.
-Rest 1:30 b/t Sets-
(No Measure)
GRAB THE HORNS
FOR TIME
800m Run
16/16 KB Goblet Forward Lunges (70/53)|(53/35)
50 Alt. KB Horn Taps
400m Run
14/14 KB Goblet Forward Lunges
50 Alt. KB Horn Taps
200m Run
12/12 KB Goblet Forward Lunges
50 Alt. KB Horn Taps
(Score is Time)