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Spark CrossFit – Competitor Track
Metcon (No Measure)
1200m Run (5k pace)
400m recovery jog
-Any pace on the jog but a walk
-Drive elbows back and do not let hands cross midline of body
Hit this workout with 80% effort.
C. BIAS WORK
7×3; 85%; rest :90
EMOM x 10 Min
10-12 Thrusters (95/65)
-U/B thrusters. Practice making them feel as easy as possible (bounce out of the bottom and breathing at the top).
-Deadlifts are to be done with perfect form, scale weight down if form is not maintained.
5 Sets MAX Kipping HSPU
4 Sets MAX Kipping TTB
This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. Rest 1-2 min between sets.
60:00 fun bike ride outside