workout of the day

TODAYS TRAINING, WEDNESDAY, 5-03-23

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)

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