CROSSFIT

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – 5 ‘Library’ Deadlifts*
MIN 2 – 3-5 Pressing Reps**
MIN 3 – :45 EZ Bike

*Build to workout weight.
**Pressing Options…
(Hand Release) Push-Ups
DB Push Press
(Strict) Handstand Push-Ups

(No Measure)

WORKOUT

FOR TIME
50/40 Cal Bike

-Immediately Into-

10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (225/155)*

-Immediately Into-

50/40 Cal Bike

(Score is Time)

*Option to bump weight up to 255/175

SPARK

PUMP

E2:00 X 5
7 Strict Push Ups
7 Squats

(No Measure)

WORKOUT

ON A 2:00 CLOCK
Max Cal Row

Into…

AMRAP x 15 MINUTE
10 Ab Mat Sit Ups
20 Box Jumps
30 Russin KB Swings

Into…

ON A 2:00 CLOCK
Max Csal Row

(Score is Rounds + Reps)

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans

(No Measure)