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)