CROSSFIT
STRENGTH
Shoulder Press for load:
#6 reps
WORKOUT
4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
FINISHER
EMOM x 9 MINUTES
MIN 1 – 10/10 Single Arm Banded Lat Pushdowns
MIN 2 – 10 Seated Pike Leg Lifts
MIN 3 – 20 Banded Upright Rows
(No Measure)
SPARK
PUMP
E 2:30 X 4 SETS
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press
*Option to go heavier and do fewer reps for strength.
(Score is Weight)
WORKOUT
3 SETS
AMRAP x 5 MINUTES
12 Pull Ups
9 Dbl DB Hang Power Cleans
6 DB Renegade Rows
-Rest 1:00 b/t sets-
(Score is Rounds + Reps)