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)

FGB Style

AMRAP

4 Rounds

1 minute at each station:

Box jumps/Step ups

Ring rows

Push ups

Air squats

1 minute rest

(You can start 4-5 people at each station, have them rotate, staying in the same order. Everyone rests at the same time)