CrossFit
Metcon
3 SETS FOR MAX REPS
1:00 – Up Down Devil’s Press (35/20)|(20/15)
1:00 – V-Ups or Tuck-Ups
1:00 – DB Renegade Row
1:00 – Cal Row
-Rest 1:00 b/t Sets-
Finisher
EMOM x 8 MINUTES
Min 1 – 8 Seated DB Arnold Press
Min 2 – Max Diamond Push-Ups (1111)
Spark
Skill
4 RDS
Handstands Week 4
Plank Hold x 45s
Inverted Shoulder Taps x 2o
Handstand Hold x 45s against wall or freestanding attempt
Metcon
EMOM 12
12 Push Up
12 Toes to Bar
12 Cal Row
50 Ft Bear Crawl