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)