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Spark CrossFit – Weightlifting & Barbell
Do You Even Lift?
2 minutes of monostructural movement
Down & Backs for WL
A: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Take 15 Minutes to find a Heavy Single in the BS.
Take 10 minutes to find a Heavy Single in the SP.
Take 12 minutes to find a Heavy Single in the DL.
Score is Total Pounds.
B: Stretchy Cool Down (No Measure)
-Lizard R/L :30 each side
-Pigeon R/L :30 each side
-childs pose :30
-downward facing dog :30
-thread the needle R/L :30
-hold scorpion R/L :30
-hold squat :30