CrossFit

Metcon

EMOM x 28 MINUTES*

MIN 1 – :50 Cal Row, Bike, or Run

MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)

MIN 3 –  15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time

MIN 4 – Walking Rest w/ Nasal Breathing Only!

Spark

Strength

4 RDS

10/10 DBL KB Strict Press (Hold resting arm in front rack)

50m OH KB Walk

Rest 30s

Metcon

AMRAP 12

21 Cal Row

15 Pike Push Up

9 Russian KBS #70/53

Strength

4 RDS

10/10 DBL KB Strict Press (Hold resting arm in front rack)

50m OH KB Walk

Rest 30s

Metcon

AMRAP 12

21 Cal Row or 18 Cal Bike

15 Pike Push Up

9 Russian KBS #70/53