CROSSFIT

SKILL

EMOM x 8 MINUTES
:30 Jumping + :30 Lower Leg mobility drills….

Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders

Lower Leg mobility drills:
Ankle Rolls
Single Leg Good Mornings
(Elevated) Calf Raises
Wall Calf Stretch
Tib Raises

PAYLOAD

3 ROUNDS
5 Thrusters 135/95
30 Double under
10 Power Cleans
30 Double Under

COOL ODWN

EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*

*Can be done from a Plank or Table Top Position. Option to add a band for distraction.

(No Measure)

SPARK

PUMP

E2:15 X 6
5 Heavy Squats
15 Tuck Sit Ups

(Score is Weight)

WORKOUT

EMOM x 8 MINUTES
MIN 1 – :45 Squat Cleans
MIN 2 – :45 Double Unders

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpee to Target (6″)
MIN 2 – :45 Wall Sit

(Score is Reps)

FINISHER

AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations