CROSSFIT

WORKOUT

EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)
MIN 5 – :40 Static Hold (Athlete Choice)**

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.
**Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang

(No Measure)

COOL DOWN

FOR RECOVERY
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose

(No Measure)

SPARK

PUMP

5 SETS every 3:00
10/10 DB Suitcase Bulgarian Split Squats
12 Dbl DB Bent Over Rows

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 Max KB Sumo Deadlift High Pull
MIN 2 – :50 DB Slides
MIN 3 – 100M RUN

(Score is Weight)

COOL DOWN

1:30 LATS (R)
1:30 LATS (L)
1:00 Child’s Pose

(No Measure)