CROSSFIT
STRENGTH
Push Press for load:
#1: 5 reps
HURRICAN
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*NOTE: W.O.W. this our pick for epic workout of the week! Remix of Painkiller last seen in 2022!
(Score it Total Reps)
COOL DOWN
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose
(No Measure)
SPARK
PUMP
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 10 Dbl DB Floor Press
MIN 3 – 25 Russian Twist
(No Measure)
WORKOUT
ON A 2:00 CLOCK
Max Cal Bike
Into…
AMRAP x 15 MINUTES
10 Wall Ball Shots
20 Toes To Bar
30 Box Jumps
Into…
ON A 2:00 CLOCK
Max Cal Bike
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans
(No Measure)