Spark CrossFit – Competitor Track

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Today’s Competitor work is meant to be done AFTER the class wave load front squats

Conditioning, Part 1 (No Measure)

4 Rounds NOT for time:

10 Box Step Up/leg (Hold DBs in hands at sides, 20″/16″ box)

20 Dimmel Deadlifts (medium weight)
Dimmel DL Demo:

Conditioning, Part 2 (Time)

3 Rounds:

100 Double Unders

21 Swings (53/35)

12 Toes to Bar

Gymnastics Work (No Measure)


10 Ball Ups

10 Ball Ups + Tuck Front Lever

10 Ball Ups + Tuck Back Lever

50 Hollow Rocks

Ball-ups demo: