CROSSFIT
WORKOUT
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Wall Ball Shots 20/14
20 Up-Downs
*NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.
(Score is Rounds + Reps)
STRNGTH
Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
SPARK
PUMP
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
- Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
- Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up!
(Score is Weight)
WORKOUT
EVERY 3:00 x 6 SETS
300M RUN
Max Alt DB Hang Snatch 50/35
(Score is Weight)