Spark CrossFit – Challenge


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Warm-up (No Measure)

400m Run

go over movements with coach and hit 10-15 practice reps of each as part of warmup


Metcon (No Measure)

52 card pickup w/

Clubs: Lunge Steps

Hearts: Ring Rows or Pull ups

Spades: Push ups

Diamonds: Med Ball Squat Cleans

The number of the card is the number of reps, all face cards are 10’s

Cool Down

Cool Down (No Measure)

stretch with coach