Spark CrossFit – Challenge

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Warm-up

Spark Warm-up (No Measure)

Row 3:00

-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

Transition (No Measure)

Get setup and finalize scaling options
Coach will demo movements and teams will pair up

Workout

Metcon (AMRAP – Rounds and Reps)

In teams of two, as many rounds as possible in 22 minutes of:

10 DB front rack lunges

15 sit-ups

10 Push Press

*partners will alternate movements, only one partner working at a time.
If teams of three is the only option, as many rounds as possible in 22 minutes of:

10 DB front rack lunges

15 sit-ups

10 Push Press

10 box jump or box step ups

*partners will rotate through movements in order, only one partner working at a time.