CROSSFIT

ARE WE HOME YET

FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row, 128/100C BIKE
120 Sit-Ups
60 Front Rack Lunges (135/95)|(95/65)

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.
**Partition 1 of 2 Ways ONLY…

Option 1 — Straight Through, No Partition
or…
Option 2 — Partition into 4 Sets of…
60 Double Unders
45 Cal Row
30 Sit-Ups
15 Lunges

(Score is Total Time)

COOL DOWN

FOR RECOVERY
:45/:45 Rig Heel Stretch
:45/:45 Prone Piriformis Stretch
1:00 Child’s Pose
1:00 Rebound Pose

(No Measure)

SPARK

STRENGTH

EVERY 1:30 x 6 SETS*
1 Hang Power Snatch (ea)
+
2 POWER Snatch (ea)

*Build to a Light Weight. Snatch Technique Day.

(Score is Weight)

LITTLE DEVIL

AMRAP x 5 MINUTES
8 DB BURPEE (35/20)|(20/15)
30 Double Unders
12 Alt. DB Slides

-Rest 1:00-

AMRAP x 5 MINUTES
6 Dbl DB Snatch
30 Double Unders
12 Alt. DB Slides

-Rest 1:00-

AMRAP x 5 MINUTES
4 DBL DB Devil’s Press
30 Double Unders
12 Alt. DB Slides

(Score is Total Rounds + Reps)