CROSSFIT

WORKOUT

EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row
50 Double Unders

FINISHER

3 SETS
10 Rower Glute Bridge-Ups
10 Rower Pike-Ups
10 Calf Raise + Tib Raise

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2:15 X 5
4-6 Strict Pull Ups
15 AB MAT SIT UPS

(Score is Weight)

WORKOUT

5 ROUNDS:
500M ROW

*1 athlete will row while a second athlete rest. Each athlete will row 5 times. Score is the average of all 5 Rounds.