MOVE 1/11/19

Announcements

💥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!
👉👉👉 http://www.sparkfit.fit/getmoney

Spark CrossFit – MOVE

View Public Whiteboard

MOVE WARM-UP (No Measure)

3 rounds together as a group (max 11:00 cap):

*everything in place

:30 of each movement:

jumping jacks

Inch worms

Supermans

Burpees

lizard stretch (each side)

high knees in place

-rest :30 after each round-

lizard stretch demo: https://youtu.be/GqnXBwVGgf0

MOVE 1/11/19 (4 Rounds for reps)

4:00 at Each Station

*1:00 Rest bwtn stations

STATION 1

AMRAP

20 Situps

10 burpees

STATION 2

AMRAP

20 Box steps to knee drive (http://bit.ly/2TH0cEq)

10 plate ground to overhead

STATION 3

AMRAP

20 situps

10 burpees

STATION 4

AMRAP

20 Box steps to knee drive

10 plate ground to overhead

post weight in notes!

Core Work (No Measure)

3 Rounds

1:00 Squat Hold

:30 Rest

1:00 Plank

:30 rest

After core work, wrap today up with a mandatory min of 10:00 quality cool down work.

Educate and conversate while guiding members through the cool-down.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30

By | 2019-01-10T23:24:32+00:00 January 10th, 2019|CrossFit|0 Comments