Spark CrossFit – Competitor Track

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Advanced/Competitor

Today’s Competitor Work is meant to be done after today’s class strength work

Metcon (Time)

For Time:

10 Strict Handstand Push-ups (2 Plate Deficit)

10 Strict Handstand Push-ups (1 Plate Deficit)

20 Strict Handstand Push-ups

*10 minute cap

Metcon (No Measure)

Assault Bike

15 x .5 Miles or 800 meters (RPE 6)

rest 2 minutes between sets
What is RPE? https://sparkcrossfit.com/rpe-rate-of-perceived-exertion/

Accessory Work

Accessory Work (No Measure)

Accumulate 60 seconds of an L-Sit

*Perform 15 ab-mat sit-ups every time you break.

**Do not take more than 5 sets to complete this.