CROSSFIT

PRE WORKOUT

2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walk TO FANCE AND BACK b/t Sets-

(No Measure)

DON’T STOP BELIEVIN’

4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike or 16/12 Cal Row

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (25/20)

(Score is Slowest Set)

POST WORKOUT

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

SPARK

STRENGTH

EVERY 3:00 x 4 SETS
12 DB Incline ON MED BALL Press (Heavy)*
16 Incline DB Fly’s (Light)
20 MED BALL SIT UPS

(Score is Weight)

RUN FOR DA MONEY

EMOM x 15 MINUTES
MIN 1&2 – 400m Run
MIN 3 – :50 Max DB Deficit Push-Ups

(Score is Reps)

POST WOD

3 SETS FOR RECOVERY
10/10 Slow Staggered Stance Good Mornings
10 Slow Bird Dog
8/8 Slow Cobra Stretches

(No Measure)