CROSSFIT
THREE TIMES TO MANY
EMOM x 21 MINUTES
MIN 1 – :40 Max Cal Bike
MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)
MIN 3 – :40 Max Strict Handstand Push-Up
(Score is Total Reps)
HSPU Option 1: Pike Push-up
HSPU Option 2: DB Strict Press
FINISHER
3 SETS*
AMRAP x 2 MINUTES
15 Single DB Curls
50′ Gun Walk
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
SPARK
STRENGTH
6 set X 7 Each arm
CURL + PRESS + TRICEP EXTENSION
Ab MAt Sit Ups
6 x 15
CHRISTMAS LEFTOVERS
4 SETS
50 Double Unders
8 Hang Power Clean (50’s/35’s)|(35’s/20’s)
25 Double Unders
4 Hang Power Clean
-Rest :30 b/t Sets-
(Score is Slowest Set)