CROSSFIT

GIDDY UP

4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (115/75)|(75/55)

(Score is Time)

POST WOD SKILL

ON A 15:00 RUNNING CLOCK…
Practice Handstand Walking Options*

Option 1 – HS Walk or Assisted Walk
Option 2 – Freestanding HS Hold or Wall Hold
Option 3 – Pike “Around the Worlds”

(No Measure)

SPARK

DB FLOOR PRESS

DB Floor Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

REP YOUR FITNESS

3 SETS FOR MAX REPS
1:00 – Double Unders
1:00 – Push-Ups*
1:00 – Toes to Bar
1:00 – Cal Row or Bike or Run 50m’s

*Option for Deficit or Hand-Release

(Score is Reps)