CROSSFIT

WORKOUT

EMOM x 25 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)
MIN 3 – :50 Dips*
MIN 4 – :50 DB Pull-Over**
MIN 5 – :50 Static Hold***

*Complete on Rings or Box.
**Complete on Floor or Wallball.
***Static Hold Options:
HS Hold
Banded Deadbugs
Dead Hang From Rig
Plank Hold

(No Measure)

SPARK

PUMP

EMOM x 12 MINUTES
MIN 1 – Max Super Slow Push Ups
MIN 2 – Max Super Slow* DB Renegade Rows (no PU)

(Score is Total Reps)

WORKOUT

FOR TIME:
500/400m Row
30 Toes to Bar
75 Double Unders
400/325m Row
20 Toes To Bar
50 Double Unders
300/250m Row
10 Toes To Bar
25 Double Unders`