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)