CROSSFIT
TO SLOW JOE
5 SETS
ON A 4:00 RUNNING CLOCK…
35/30 Cal Row
15 Hand Release Push-Ups
15 Ring Rows
-Rest with Time Remaining-
(Score is Slowest Set)
FINISHER
3 SETS
10 Tuck-Up + V-Up*
50 Alt. Russian Twists
-Rest As Needed b/t Sets-
*1 Rep= 1 Tuck-Up + 1 V-Up.
(No Measure)
SPARK
STRENGTH
Bench Press for load:
3-3-3-6-6-6
DB OVERHEAD TRICEP EXTENSIONS
6 x 15
ROOM FOR DESSERT
3-4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
1:00 Max DB Flutter Kicks (Athlete Choice, Moderate)
14 Alt. DB Goblet Cossack Squats
10 SLOW LIGHT DB Strict Press
Cardio Choice* in Time Remaining…
*For Cardio Choice, choose a pace that you can sustain for the entire time remaining in the set.
-No Additional Rest b/t Sets-
(No Measure)