Announcements

Classes will be cancelled this Saturday 6/17/17 as we are hosting Girls Gone WOD 4 here at the box. Be sure to come down and a watch the fun, event goes from 9am-3pm

Spark CrossFit – Challenge

View Public Whiteboard


Warm Up and Skill

Warm-up Rope & Mountain Climbers (No Measure)

5 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Skill & Instruction (No Measure)

Coach will demo the movements of todays workout and then do:

2 Rounds of:

5 Ring rows

5 L-seated DB presses

5 air squats

-then-

Runners stretch x 60 sec each leg

https://www.youtube.com/watch?v=fulU6RjdFnQ

Workout

Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of:

5 Ring Rows

10 L-seated Presses

15 Air Squats

*Assault Bike x .4 miles every three rounds

Cool Down

Cool Down (No Measure)