CROSSFIT

SKILL

ON AN 8:00 RUNNING CLOCK…
Practice Jump Rope Skills*

*Options:
Double Unders
Triple Unders
Crossover Single Unders

(No Measure)

WORKOUT

EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…15 Crossover Single Unders + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold

-Rest 1:00-

EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…15 Crossover Single Unders + 20 MED Balls GTOH + 15 Med Ball Squats***
MIN 3 – :25/:25 Side Plank Hold

*Pick up where you left off.
***Hold Ball any way.

(Score is Total Rounds + Reps)

SPARK

PUMP

E2:15 X 5 SETS …
12 Heavy Deadlift
6 Dbl DB Hang Power Clean + Push Press

(Score is Weight)

WORKOUT

3 Rounds
400m Run
21 Kettle Bell Swings
12 Pull Ups