CROSSFIT
TIC TOK
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – MED BALL THRUSTER 20/14, 14/10
MOVT 2 – Push-Ups
MOVT 3 – MED Ball Russian Twists
MOVT 4 – Up-Downs
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
(Score is Total Reps)
COOL DOWN
FOR RECOVERY
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the upper body.
-Into-
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the lower body.
(No Measure)
SPARK
STRENGTH
3 SETS*
15 Good Morning
-Rest :30-
15 Upright Row
-Rest :30-
7/7 Single KB RDL
-Rest 2:00 b/t Sets-
(No Measure)
SEVEN HEAVEN
2 SETS*
AMRAP x 7 MINUTES
7 DB Deadlift (50’S/35’S)|(35’S/20’S)
7 Hang Power Cleans
14 Up-Downs Over DB
-Rest 2:00 b/t Sets-
*Pick up where you left off
(Score is Total Rounds + Reps)