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)