CROSSFIT

STRENGTH

EMOM x 8 MINUTES
Unbroken Toes to Bar

*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

WORKOUT

AMRAP x 20 MINUTES*
20/15 Cal Bike
20 Sit-Ups
5 Up-Down Box Crawl Overs (Athlete Choice)**

*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

SPARK

PUMP

4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

WORKOUT

AMRAP x 7 MINUTES
10 Burpees
8 KB Deadlift
6 Wall Ball Shots

-Rest 1:00-

AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Wall Ball Shots

(Score is Rounds + Reps)