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Spark CrossFit – Challenge

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Warm-up

Warm-up (No Measure)

3:00 Assault Bike

5 Rounds

:20 Jumping Jacks

:10 rest

:20 Mountain Climbers

:10 rest

Workout

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 5 minutes of:

50ft bear crawl

15 Sit-ups

-Rest 3:00-

As Many Rounds as Possible in 5 minutes of:

10/7 Assault Bike Calories

10 Burpees

-Rest 3:00

As Many Rounds as Possible in 5 minutes of:

15 Calorie Row

15 Air Squats

Cool Down

Cool Down (No Measure)

4:00 easy AB ride

-then-

2 Rounds

:30 wall sit

:30 rest

:30 plank

:30 rest