CROSSFIT

WORKOUT

3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)
15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)
20 Banded Straight Arm Narrow Push-Downs

NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!

-Rest 1:30 b/t Sets-

(No Measure)

PARTNER FINISHER

2 ROUNDS FOR TIME*
80 WB Ground to Overhead 20/14
80 Alt. Med Ball Twists

*Switch every 10 Reps. P1 works while P2 Rests. Med Ball twists will be completed together (see video for details) 80 reps total!

SPARK

PUMP

5 SETS X 2:30
12 Deadlift (slow)
10 DB Floor Press (controlled)
4/4 DB Push Press

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – To Fence and Back Farmers Carry
MIN 2 – Max Pull Ups
MIN 3 – 100m Run

(Score is Weight)