CROSSFIT

PATTY CAKES

EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 SLED PUSH (Athlete Choice, Moderate)*

(Score is Total Reps of Pull-Ups, Cals, & TTB)

OPTIONAL FINISHER

FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Olympic Wall Squat

-Into-

5:00 Foam Roll As Needed

(No Measure)

SPARK

EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Renegade Row
MIN 3 – :45 SLED PUSH
MIN 4 – :50 Max Plate Russian Twists

(Score is Total Reps Russian Twists)

STRENGTH

2 SETS
:30/:30 Single Arm DB Overhead Hold
-Rest :30-
15 Glute Bridge-Ups + :30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)