CROSSFIT

EXTENDED WARMUP

EMOM x 6 MINUTES
MIN 1 – 1-2 Strict Ring Muscle-Ups*
MIN 2 – EZ Cardio

(No Measure)

RUN TO THE HILLS

FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (50/35)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run

*Option:
15 Ring Muscle-Ups
25 Bar Muscle-Ups

(Score is Time)

SPARK

PUMP

5 SETS ON A 15:00 CLOCK…
12 DB Seesaw Floor Press
12 DB Tricep Extensions
12 Slow Shoulder Taps

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Max Alt Reverse DB Suitcase Lunges
MIN 2 – :45 Max Renegade Row
MIN 3 & 4 – 400m Run (scale to 300 or 200)

(Score is Weight)