CROSSFIT

STRENGTH

EMOM x 8 MINUTES
Chest to Bars*

*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3

(Score is Total Reps)

Week 2 of 9 Gymnastics Cycle

WORKOUT

EMOM x 18 MINUTES
MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)
MIN 3 – Rest**

*Pick up where you left off.
**Option for EZ Cardio

(Score is Rounds + Reps)

SPARK

PUMP

5 Sets E2:00
10 Weighted Glute Bridge Ups
6 Heavy Squats

(Score is Rounds + Reps)

WORKOUT

AMRAP 12 MINUTES
10 cal Bike
20 Box Jumps
40 Double Under

-Rest 2:00-

AMRAP x 10 MINUTES
5 Pull Ups
10 Hand release Push Ups
14 Reverse Lunges

(Score is Round + Reps)

FINISHER

EMOM x 6 MINUTES
MIN 1 – 20 Alt V-Ups
MIN 2 – 20 Russian Twists

(No Measure)