CROSSFIT

ON A 30:00 RUNNING CLOCK…
1 Mile Run

-Immediately Into-

8 ROUNDS
10 DB or KB Alt. Farmers Lunges (50/35)*
15 Sit-Ups
20 Wall Ball Shots (20/14)

-Immediately Into-

Max Cal Bike or Row w/ Time Remaining…

(Score is Total Cals)

COOL DOWN

EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose

(No Measure)

SPARK

PUMP

E2:30 X 5
5/5 KNEELING STRICT PRESS
:30 MAX DB GOBLET SQUAT
(No Measure)

WORKOUT

EMOM x 4 MINUTES
:45 Row for Cal.

Into…

AMRAP x 12 MINUTES
10 Pull Ups
20 Air Squats
30 Ab Mat Sit Ups

Into…

EMOM x 4 MINUTES
:45 ROW FOR CAL

(Score is Rounds + Reps)