Spark CrossFit – Challenge

 

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Warm-up

Warm-up (No Measure)

3:00 Row

-then-

:20 Jump Rope

:10 Rest

:20 Mountain Climbers

:10 Rest

Workout

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes:

15/12 Calorie Row

12 Burpees

12 Box Jumps or Step Ups
If this take you less than 2:30 then do:

15 Cal Row

15 Burpees

15 Box Jumps (24/20)

Accessory Work

Accessory Work (No Measure)

2 Rounds:

:30 left side plank

:30 right side plank

30 Abmat sit-ups

Cool Down

Cool Down (No Measure)

Stretch with coach