CrossFit

Metcon

EMOM x 30 MINUTES 

MIN 1 – :50 Max Cal Bike

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Med Ball Russian Twists (Athlete Choice)

MIN 4 – :50 Max Slam Balls

MIN 5 – Rest 

Spark

Handstands Week- 1

EMOM 12

Hollow Hold x 30-45s

Shoulder Taps x 30

Inverted Hold x 30-45s

Metcon

4RFT

3 Wall Walk

6 Goblet Reverse Lunge #44/25

9 KB Head Cutter

12 SA Russian Kettlebell Swings (6/6)

(If you drop the KB before you are back to wall walks complete 6 burpees)