CROSSFIT
CARRY ON
AMRAP x 22 MINUTES
500/400m Row, 24/18C BIKE
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*
*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
Mixed Grip Carry
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Rebound Pose
(No Measure)
SPARK
FIELDERS CHOICE
AMRAP x 16 MINUTES*
1:00 Cardio Choice
18 Alt. Box Step-Ups
16 Alt. DB Slides (Athlete Choice, Moderate)
14 Alt. s/l V UPS
*Option to Hold DB During Step-Ups and/or Deadbugs
(Score is Rounds + Reps)
COOL DOWN
2-3 SETS
:30/:30 Figure 4 Stretch
10 Alt. Groiners
1:00 Child’s Pose
(No Measure)