CROSSFIT
WORKOUT
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
2 Rope Climbs*
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
2 Rope Climbs*
:30/30 Banded Plank Pulls
MURPH PREP
CONDITIONING + STRENGTH (ALL)
6 SETS*
300m Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)
SPARK
PUMP
E3:00 X 4 SETS
20 Dbl DB Box Step-Ups
20 KB SDHP
(Score is Weight)
WORKOUT
5 SETS
AMRAP x 2 MINUTES
2 PULL UPS
3 PUSH UPS
4 Goblet Squats
-Rest 1:00 b/t Sets-
(Score is Weight)