CROSSFIT
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on the J-Hook Clamp & Stomp.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (50/35)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Hold
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps)
SPARK
PUMP
AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders
(Score is Rounds + Reps)
WORKOUT
AMRAP x 12 MINUTES
12/10c Bike
30 Russian Twists
10 Burpees
30 Walking Lunges
-Rest 2:00-
AMRAP x 8 MINUTES
12/10c Bike
20 Russian Twists
10 Burpees
20 Walking Lunges
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Mt Climbers + Max Tuck Hold
(No Measure)