CROSSFIT
EXTENDED WARM UP
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster
+
2 Front Squats
+
3 Back Squats
-Rest w/ Time Remaining-
(Score is Weight)
RELEASE THE KRAKEN
AMRAP x 7 MINUTES
8 Back Squats (165/115)
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (135/95)
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (95/65)
6 Hand Release Push-ups
100m Run
(Score is Total Reps)
SPARK
PUMP
EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press
MIN 2 – Max Super Slow* DB Bent Over Row
*Super Slow = Slow on the way down and up
(Score is Total Reps)
SHOOT YOUR SHOT
EMOM x 9 MINUTES
MIN 1 – Wall Ball Shots 20/14
MIN 2 – KB Swing 53/35, 35/28
MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Wall Ball Shots 20/14
MIN 2 – KB Swing 53/35, 35/28
MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep
(Score is Reps)