CROSSFIT
STRNEGTH
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow Single Arm Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
(No Measure)
WORKOUT
FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
*For an extra challenge, all reps in all rounds must be performed unbroken.
(Score is Total Time)
FINISHER
EMOM x 9 MINUTES
MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up
MIN 2 – :20/:20 Straight Arm Overhead Extension
MIN 3 – :20/:20 Side Plank Hold*
*Option to lift top leg.
SPARK
PUMP
EVERY 2:30 x 6 SETS
6 Heavy DB Front Squats
8 Heavy KB Deadlift
12 PVC V-UP pass thru or Alt Sng Leg V Up
(Score is Weight)
WORKOUT
EMOM x 5 MINUTES
:20 / :20 Max DB Renegade Row R/L
- Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
- Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 DB Renegade Row W/Push Up
MIN 2 – :45 Max Cal Bike