Spark CrossFit – Challenge

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Jumping jack and Mountain climber warm up (No Measure)

5 Rounds

20 Seconds Jumping Jacks

10 seconds rest

20 Seconds Mountain Climbers

10 Seconds rest

Joint Prep Warm up (No Measure)

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

Metcon (AMRAP – Rounds and Reps)


10 L seated Press

10 Goblet or Air Squats

20 Mountain Climbers