Spark CrossFit – Challenge

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Warm-up

Warm-up (No Measure)

Row 500m or Bike 1 Mile

Dynamic Mobility Warm-up (No Measure)

10 Rollover to V-Sit

10 Lying Leg Crossover (5/leg)

10 Lying Dynamic Hamstring

10 hamstring to sampson stretch (5/leg)

10 Scorpions (5/leg)

10 Kneeling Shoulder tap (5/side)

20 second dynamic calf stretch (per side)

10 Bootstrappers

https://youtu.be/z7zwSBc7lWM

Workout

Challenge Interval Style 827 (4 Rounds for reps)

4 Rounds for reps of:

4:00 running clock

Buy In: Assault Bike 25/20 Calories

in remaining time…

8 Burpees

14 Situps

-Rest 4:00 between each round-

The goal here is maximal effort during the work sets as you get a long break between each work set. Bike Calories should not take longer than 2:00, scale back the number of calories if needed to ensure you are off the bike at 2:00 each round.

Count and record your scores to avoid a 25 Burpee penalty! 🙂