CROSSFIT
RICKY BOBBY
EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
FINISHER
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
(No Measure)
SPARK
ARE YOU KIDDING ME
ON A 3:00 RUNNING CLOCK…
30 Push-Ups
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Ring Rows
Max Cal Bike in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 DB Deficit Push-Ups (50/35)|(35/20)
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Alt. No-Push-Up Renegade Row
Max Cal Bike in Time Remaining
(Score is Total Cals)
FINISHER
3 SETS
20 Alt. DB Curls
15-20 Close Grip Incline DB Bench Press*
-Rest as Needed b/t Sets-
*Use Bench or Wall Ball for Incline.
(No Measure)