💥NEW YEAR REFER-A-FRIEND BONUS💰💰💰
$50 for you, $50 for them. We do all the work!
Fill out this form (its 3 lines). We will invite your friend to a FREE “No-Sweat” intro!
Spark CrossFit – MOVE
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
Core Work (No Measure)
:30 Flutter kicks
:30 mountain climbers
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
Box steps or box jumps
DB Suitcase Deadlift
*athletes can start at different stations, stay in the order above, rest at the same time.
**score each rounds total reps