CrossFit
Metcon
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
Finisher
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
Spark
Strength
3 SETS FOR QUALITY
50′ DBL KB Suitcase Walk
50′ DBL KB Front Rack Walk
50′ DBL KB OH Walk
2:00 Bike (EZ Pace)*
Metcon
EVERY 4:00 x 5 SETS
25/20 Cal Bike
30 Sit-Ups