workout of the day

TODAYS TRAINING, TUESDAY, 6-20-23

CROSSFIT

SKILL

EMOM x 7 MINUTES*
1 Ring Kip Swing
+
1 Hips to Rings

*Option to perform rig variation for bar-based movements.

(No Measure)

WORKOUT

“UNIVERSITY OF COLORADO SHOULDERS”

AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (165/115)
30 Double Unders**

*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU

(Score is Rounds + Reps)

SPARK

PUMP

5 SETS
AMRAP x 1:30 MINUTES
1 Dbl DB Deadlift
2 Dbl DB Hang Power Cleans
3 Dbl DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

WORKOUT

3 SETS of 5:00 AMRAP..
12/10 cal Bike
8 Burpees
10 Renegade Rows w/Push Up
12 Dbl DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

Talk with a coach about your goals, get the plan to achieve them.