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