CROSSFIT
TWIST AND SHOUT
EMOM x 25 MINUTES
MIN 1 – 13 THRUSTERS 45/35
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
*Option to use Slam Ball.
(Score is Lowest Cals)
COOL DOWN
FOR RECOVERY
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats
(No Measure)
SPARK
EXTENDED WARM UP
5 SETS
6/6 Banded Pallof Press
10 DB OVERHEAD TRICEP EXTENSIONS (standing)
-Rest As Needed b/t Sets-
(No Measure)
EAZY E
3 SETS FOR QUALITY
4 Alt. KB Turkish Get Ups
1:00 DBL DB Front Rack Hold
20 Alt. KB Horn Taps
1:00 Weighted Wall Sit*
2:00 EZ Cardio
*Option to hold KB or DB in Goblet Position or on Lap.
-No Additional Rest b/t Sets-
(No Measure)