CROSSFIT
WORKOUT
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (135/95)
10 Burpee Pull-Up*
15 Toes to Bar
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
STRENGTH
3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
SPARK
PUMP
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
6 Back Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
6 Back Squats
(Score is Rounds + Reps)
WORKOUT
EMOM x 21 MINUTES
MIN 1 – :45 AIR Squats
MIN 2 – :45 CAL ROW
MIN 3 – :45 Toes To Bar
(Score is Total Sit-Ups)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB OH Tricep Extension
(No Measure)