CROSSFIT

EXTENDED WARM UP

EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Bar Muscle-Ups

(No Measure)

WORKOUT

ON A 10:00 RUNNING CLOCK…
2 ROUNDS
25/20 Cal Row
30 Back Rack Alt. Lunges (95/65)
6 Bar Muscle-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…
3 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…
4 ROUNDS
15/12 Cal Row
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

SPARK

PUMP

AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

(Score is Weight)

WORKOUT

AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)