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)