CROSSFIT

UPHILL PEDAL

ON A 22:00 RUNNING CLOCK…
150/120 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…
5 C2B Pull-Ups
5/5 DB Suitcase Step-Back Lunges (50/35)*
15 Sit-Ups

*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

FINISHER

3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides

*Complete from the Floor or Bench.

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**

*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

(Score is Weight)

WORKOUT

5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
7 TOES TO BAR

(Score is Each Set for Time)