MOVE 1/10/19


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Spark CrossFit – MOVE

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Warm-up (No Measure)

2 rounds together:

10 front to back leg swings / leg

10 side to side leg swings / leg

20 speed skaters

10 michael phelps’s

10 air circles forward

10 arm circles backward

2 inchworms

Core Work (No Measure)

3 rounds:

:30 V-ups

-rest :15-

:30 Flutter kicks

-rest :15-

:30 mountain climbers

-rest 1:00

FIT TEST 1/10/19 (Time)

1000m/800m Row for time

HIIT 1/10/19 (3 Rounds for reps)

1:00 at each station for 3 rounds

Ski-erg Cals

Slam Balls

Box steps or box jumps

Renegade Rows

DB Suitcase Deadlift


*athletes can start at different stations, stay in the order above, rest at the same time.

**score each rounds total reps

By | 2019-01-10T18:03:59+00:00 January 9th, 2019|CrossFit|0 Comments