Spark CrossFit – Challenge

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Warm-up

Spark Warm-up (No Measure)

Row 3:00

-then-

25 ft high knees

25 ft butt kickers

25 ft spiderman

25 ft solders

50 ft side shuffle

50 ft carioca

-then-

2 rounds:

5 burpees

7 air squats

9 ring rows

Workout

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Each tabata is 8 rounds of :20/:10

Scaling Pull-ups with Ring Rows

Cool Down

Cool Down (No Measure)

Stretch with Coach