CROSSFIT
WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (53/35)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
(Score is Time)
OPTIONAL FINISHER
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 KB Deficit Push-Up
-Rest As Needed b/t Sets-
SPARK
PUMP
4 SETS X E3:00…
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:30 Max American KB Swing
-Rest :30-
1:30 Max Goblet Alt Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 MAX AB MAT SIT UPS
-Rest :30-
(Score is Reps)