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)