Spark CrossFit – Challenge

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Warm-up (No Measure)

3:00 Assault Bike

Down and Back Warm-Up (No Measure)

These movements down and back:

1-High Knees

2-Butt Kickers

3- Karoake

These movements one way:



3-super marios

KB Swing Progression (No Measure)

KB Swing Progression

*5 reps at each piece of the progression

With a lighter kettlebell than being used in today’s workout, lets start to warmup this movement pattern. Do two rounds with increased weight on the second round. Have athletes place down kettlebell between each movement.

5 Deadlifts

5 Hip Pops (load back and squeeze glutes)

5 Russian Swings

5 Full Swings

Transition & Build Up (No Measure)

Demo and practice:

-Russian twist w/ med ball

-Goblet step back lunges

Challenge 824 (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 22 minutes of:

15 Assault Bike Calories

20 russian twists w/ med ball

30 Russian KB Swings

40 goblet step back lunges (w/ kb)

Be sure to keep track of your rounds and reps to avoid a 30 burpee penalty! ūüôā