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