CROSSFIT
STRENGTH
Shoulder Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (185/135)
250/200m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
SPARK
PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)
WORKOUT
AMRAP x 12 MINUTES
400m Row
12 Jumping Lunges
10 Burpees
-Rest 2:00-
AMRAP x 8 MINUTES
300m Row
10 Jumping Lunges
8 Burpees
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
(No Measure)