CROSSFIT

SKILL

EMOM x 6 MINUTES
MIN 1 – 3-5 Knees to Elbow
MIN 2 – :45 EZ Bike

(No Measure)

Week 6 of 8 Gymnastics Cycle

“KILIMANJARO”

FOR TIME*
150 DB Goblet Alt. Lunges (50/35)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs

*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.

(Score is Time)

SPARK

PUMP

E2:30 X 6
6 Heavy Deadlifts
6 Heavy Squats
12 Alt V Ups

WORKOUT

5 SETS
1:00 Bike
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Wall Ball Shot
-Rest :30-

(No Measure)

FINISHER

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

(No Measure)