CROSSFIT
EXTENDED WARM UP
EMOM x 9 MINUTES
MIN 1 – 5 DB Thrusters*
MIN 2 – :1O Toes to Bar Practice
MIN 3 – :20 Double Under Practice
*Start below workout weight and build up to or slightly passed workout weight.
(No Measure)
OPEN 20.2
Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
SPARK
PUMP
E2MOM x 12 MINUTES
12/12 Single KB Suitcase Deadlift
10/10 Single DB Floor Press
(Score is Weight)
PUSH PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – ::10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps DB Burpee + Power Clean )