Spark CrossFit – Challenge

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Warm-up

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

10 x each

-Neck right & left

-Neck up & down

-Neck crescent

-forward shoulder rolls

-backward shoulder rolls

-arm circles forward (getting bigger)

-arm circles backward (getting bigger)

-crossbody hugs

-trunk twist

-hip circles

-knee circles

-ankle circles

-leg swings forward and back

-leg swings side to side

-air squats

Rowing Technique 101 (No Measure)

1 or 2 focus points to think about can lead to a more proficient stroke and better time during the workout. Here the coach will discuss the points of performance on the rower and we will rehearse together as a class.

Fish Game Warmup (No Measure)

Workout

Challenge 813 Row & Squats (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 15 Minutes of:

21 Air Squats

9/6 Row Calories

18 Air Squats

9/6 Row Calories

15 Air Squats

9/6 Row Calories

12 Air Squats

9/6 Row Calories

9 Air Squats

9/6 Row Calories

6 Air Squats

9/6 Row Calories