Spark CrossFit – Competitor Track

 

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Before Class WOD…

Metcon (No Measure)

Bar Complex

1) 3 Sets

3 sec Toes at Bar

3 Top Half Strict Straight Leg Toes to Bar

3 Pull Overs

Handstand Drills

1) 2 Sets

10 GHD Sit-ups

25′ Handstand Walk

2) 2 Sets

20 Hollow Rocks

25′ Backwards Handstand Walk
Bar complex: https://youtu.be/3JEUlJs8TdI

After Class WOD….

Metcon (No Measure)

20 minute Row (RPE 3-4)

rest 4 minutes

10 minute Row (RPE 3-4)

rest 2 minutes

5 minute Row (RPE 3-4)