CROSSFIT
WALKY TALKY
3 SETS FOR QUALITY*
100m KB Suitcase Carry 53/35)*
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
**50m w/ Right Arm, 50m w/ Left Arm.
-Rest 1:00 b/t Sets-
(No Measure)
FOR RECOVERY
2:00 Foam Roll Lats
1:00/1:00 Hurdler Stretch
1:00 Olympic Wall Squat
(No Measure)
SPARK
PUMP
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 Bike
-Rest :30-
1:00 Ab Mat Sit Ups
-Rest 1:00 b/t Sets-
(Score is Reps)