Superbloomin’
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. 4 sets:
- 5 bench press (AHAP)
- 10 pushups (AFAP)
*rest ~ 3 min
B. AMRAP in 20 min:
- 10 UB cal row (1pull/cal / 2 pulls/cal)
- 15 UB pullups
- 20 UB wall balls (20/14)
- 25 UB double-unders
CSPORT
A. 90 sec max reps air squats
B. AMRAP in 12 min
400m run or row
10 HR push ups
15 k2e
20 KBS
C.4 sets:
10-15 bench press
20 weighted sit ups
D. 4 sets:
10 good mornings
12 alt. weighted step ups
Class WOD
A: complete
B: 4 rds + 29 reps