Announcements

🏈 JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! ⚽

Spark CrossFit – LIFT

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Warm-up

Shoulder Prep Warm-up 1 (No Measure)

10 Arm circles Front (small to big)

10 Arm Circles Back (small to big)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

Weightlifting

1A: Snatch Balance (3-3-2-2-1-1)

Build to a moderate-heavy set for the day

1B: Metcon (Weight)

3 sets:

BPAs x 20

DB Bent of Row x 10

2: Jerk Complex ((1+1) x 5)

Build to a moderate-heavy complex for the day

3: Power Snatch (3-3-2-2-1-1)

Build to a mod-heavy set for the day

Strength Accessory & Core

Metcon (Weight)

3 sets:

Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm)

Flutter kicks x 60 seconds

Hammer Curls x 10

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds