?AUGUST MEMBER REFERRAL BONUS???
$50 for you, $50 for them. We do all the work!
Fill out this form (its 3 lines). We will invite your friend to a FREE “No-Sweat” intro!
Spark CrossFit – Weightlifting & Barbell
2 minutes of monostructural movement
Down & Backs for WL
Barbell Warm-up for Clean Complex
A: Clean Complex (Find a Moderate Load for the Day)
Power Clean + Front Squat + Full Clean
15 minute clock
B: Bench Press (7 sets of 3 reps @ 75-80% of 1RM)
After each set 5-8 strict Chin Ups
1.5 minute clock
3 rounds NFT:
Sled Push SPRINT x 50 ft
OH Walking lunge x 20 steps (25/45)
D: 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