Spark CrossFit – Competitor

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Strength Work

Today’s competitor work is AFTER the class metcon

Deadlift (Every 2 Min for 5 sets: 6 rep @ 2-3 Inch deficit )

Do not max out on this, leave 2 reps in the tank each set.

Strength Accessory & Core

Metcon (No Measure)

4 rounds not for Time:

Double KB front rack Bulgarian split squat (3 seconds on lowering phase of each rep)

6-10 glute ham raises

Metcon (No Measure)

5 minute bike cool down @ 3-4 RPE