Spark CrossFit – Challenge

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Spark Warm-up (No Measure)

Run 400m

-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

Metcon (AMRAP – Reps)

5 Rounds

3 Minutes:

200m Run

6 Burpees

AMRAP DB Push Press in remaining time

-2 Min Rest-

Athletes should have ~1 minute to complete push presses. If there is less than 1 minute, reduce run length or reduce burpees to allow for 1 min push press time.