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)