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

General Warm Up (No Measure)

12 Air Squats

12 Hollow Rocks

12 Supermans

12 Burpees

12 Pullups or Kips

12 Jumping Squats

24 Jumping Jacks
Coach will demo and instruct group through the barbell squat clean progression and go over push up scaling options.


Metcon (Time)

500m row

21 Squat cleans

21 Push ups

500m row

15 Squat cleans

15 push ups

500m row

9 squat cleans

9 push-ups

Cool Down

Cool Down (No Measure)

Core work and Cool down with coach!