CROSSFIT

EXTENDED WARM UP

EMOM x 8 MINUTES
MIN 1 – 3-5 Front Squats*
MIN 2 – :40 Jump Rope Practice**

*Start light and build slightly past workout weight.
**Option to practice singles, doubles, triples, or crossovers.

(No Measure)

WORKOUT

EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats (155/105)
20 Sit-Ups
60 Double Unders

(Score is Slowest Set)

SPARK

PUMP

E2:00 X 6
5 Heavy Deadlift
14 Bicycle sit ups

-Rest as Needed b/t sets-

(Score is Weight)

WORKOUT

20:00 AMRAP
10 Dbl DB Push Press
20 Dbl DB Front Squat
30/25 Cal Bike