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)