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