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Spark CrossFit – Competitor Track

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Before Class WOD…

Handstand Push-up Tests (4 Rounds for reps)

1) Max rep Strict Parallette Handstand Push-ups

2) Max rep Kipping Parallette Handstand Push-ups

3) Max rep Strict Handstand Push-ups

4) Max rep Kipping Handstand Push-ups

*Rest 3 minutes between efforts

After Class WOD….

Gymnastics Skill (Time)

1) 3 sets

3 Top Half Straight Leg Pull Over

2) 3 sets

10 second Chest to Bar hold + 3 Bar Muscle Ups

*rest as needed between sets, adjust Bar Muscle Up reps +/-2 based on ability.