Spark CrossFit – Challenge

 

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Warm-up

Warm-up (No Measure)

Bike/Row 3 Minutes

3 Rounds:

5 Burpees

7 Air Squats

9 Ring rows

Skill & Instruction

Skill & Instruction (No Measure)

Single Arm DB Snatch Progression:

-Setup

-to hip

-elbow high

-catch

Workout

Metcon (3 Rounds for reps)

With a 5:00 Running Clock:

1000m Assault Bike

in remaining time:

Alternating DB Snatches

-Rest 3:00-

With a 5:00 Running Clock:

Run 400m

in remaining time:

Abmat Situps

-Rest 3:00-

With a 5:00 Running Clock:

1000m Assault Bike

Walking Lunge Steps

Cool Down

Cool Down (No Measure)

5 Minutes Stretching with coach