CROSSFIT

EXTENDED WARM UP

ON A 8:00 RUNNING CLOCK…
Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

WORLD ON MY SHOULDERS

FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar

Immediately Into…

5-4-3-2-1
Shoulder to Overhead (185/135)|(135/95)
Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.

(Score is Time)

COOL DOWN

FOR RECOVERY
1:00 Foam Roll Upper Back
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
1:00 Foam Roll Upper Back

(No Measure)

SPARK

SHUT THE DOOR

EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Sit-Ups
MIN 3 – :45 DB Curl to Press (35/20)|(20/15)
MIN 4 – :45 Hollow or Tuck Hold

(Score is Total Reps of Sit-Ups + Curl to Press)

POST WOD STRENGTH

EMOM x 9 MINUTES
MIN 1 – :45 Slow DB Floor Press (Athlete Choice)
MIN 2 – :45 Dips
MIN 3 – :45 EZ Cardio*

*Nasal Breathing Only.

(No Measure)