Spark CrossFit – Challenge


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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
After the initial warm up, the coach will demo the barbell deadlift and instruct the group through a progression together.

Deadlift Progression demo vid:

After progression build up over 3 sets of 5 reps to today’s workout weight.


Metcon (5 Rounds for time)

Every 5 Minutes for 5 Rounds:

8 Deadlifts

10 Ring Rows or Pullups

12 Assault Bike Calories

Record each rounds time!
You should finish each round with a strong maximal effort on the bike.

Scale down: If a round takes you more than 3 Minutes, reduce the reps to 8 of each exercise.

Scale Up: If a round takes you less than 2:30 increase the reps to 10-12-14

Cool Down

Cool Down (No Measure)

Coach will show you banded shoulder stretch drills you can use in the future classes!