Spark CrossFit – Competitor Track


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Todays Competitor track is to be done AFTER todays class Chipper WOD. We have a LOT of lower body volume today!

Rack Pull (3-3-3-3-3 *Climbing in load to a max)

Rack Pull with Barbell set just below the knees

Accessory Work (No Measure)

3 Rounds NOT for Time

10 Front Rack Reverse Lunges, Left (front foot elevaed 2″)

10 Front Rack Reverse Lunges, Right (front foot elevated 2″)

15 Back Extensions (3 second negative phase)

core work (No Measure)

L-Sit Taps Over Parallettes 3x10reps

Banded leg extension on GHD 3x 25reps

L-sit tapover demo: