CrossFit
Strength
Shoulder Press for load:
#1: 5-5-5-5 reps
Tempo (1.1.1.1)
Metcon
3 ROUNDS
50 Double Unders
10 Push Press (115/75)|(95/65)
Into…
100 Sit-ups
Into…
3 ROUNDS
50 Double Unders
10 Push Press
(Score is Time)
Spark
Strength
EMOM x 10 MINUTES
MIN 1 – :50 Slow DB Goblet Squats
MIN 2 – :50 Slow DB Crawl
(Score is Load)
Metcon
“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Alt. DB Snatch
TABATA 2 – Single DB Front Squat
TABATA 3 – Single DB Floor Press
TABATA 4 – Alt. Jumping Lunges
-Rest 1:00 b/t Each Tabata-
(Score is Reps)