Spark CrossFit – Challenge

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Warm-up (No Measure)

Row 500m/400m

50 ft high knees

50ft butt kickers

50 ft bear crawl

50 ft side shuffle

2 Rounds:

5 burpees

10 ring rows

15 air squats


Metcon (5 Rounds for reps)

Every 5 minutes for 5 rounds of:

Row 300m

12 DB push press

14 Alt. weighted box step ups
Intended stimulus:

Should be a weight that allows the athlete to move quickly and get each round done in around 3:30 or less. Limit each round to 4:00 work by either reducing weight or lowering row distance.

Cool Down

Cool Down (No Measure)

2 rounds of:

:30 plank

:30 rest

:30 wall sit

:30 plank

Then stretch it out with:

Pigeon stretch



(:60 each side each stretch)