CROSSFIT

BLITZEN

EMOM x 20 MINUTES
MIN 1 – :50 Plank*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank

(No Measure)

COOL DOWN

2:00 Forward Fold
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose

(No Measure)

SPARK

STRENGTH

4 SETS every 2:30
10 DB FLOOR Press
15-20 Slow Dante Rows

(Score is Weight)

ELFFIE

AMRAP x 7 MINUTES
24 Crossbody Mountain Climbers
12 Tuck-Ups
12 Push-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
20 Crossbody Mountain Climbers
10 Tuck-Ups
10 Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
16 Crossbody Mountain Climbers
8 Tuck-Ups
8 Push-Ups

(Score is Rounds + Reps)