Spark CrossFit – Challenge

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Warm-up

General Warm Up (No Measure)

One time through:

Side shuffle Right 50m

Side Shuffle Left 50m

Backward run 50m

Forward Sprint 50m

12 Air Squats

12 Hollow Rocks

12 Supermans

12 Burpees

12 Pullups or Kips

12 Jumping Squats

24 Jumping Jacks

Workout

Metcon (6 Rounds for time)

Every 4 Minutes for 6 Rounds:

15/12 Assault Bile Cals

12 Kettlebell Swings

9 Burpee Box Jump or Step ups

*Rest remaining time of each round
If this takes more than 3:00 per round do….

12 AB Cals

12 Kb Swings

12 Burpees

Cool Down (No Measure)

Cool down with 5 minutes easy rowing and then stretch with coach.