CrossFit
Strength
EMOM x 8 MINUTES
MIN 1 – 10 DB Floor Press (Athlete Choice)*
MIN 2 – Max Controlled Sit-Ups**
Metcon
3 SETS FOR QUALITY
:30 Max Wall Balls (20/14)
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row
Spark
Metcon
EMOM x 30 MINUTES
MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)*
MIN 2 – :40 Wall Sit
MIN 3 – :40 Cal Bike
MIN 4 – :40 Hollow Hold
MIN 5 – :40 DBL DB Suitcase Hold
MIN 6 – :40 DB Slides