Announcements
🏋️♂️ 2019 CrossFit Open Registration is NOW Open!
Starts Feb. 21st – RX’d and Scaled Divisions
Get signed up! 👉 http://bit.ly/cfopen19
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Spark CrossFit – MOVE
MOVE Warmup 2 (No Measure)
:30 of each movement
*together as a group:
2 rounds
Jog in place
Jumping Jacks
Lizard Stretch R
Lizard Stretch L
Good Mornings
Single Leg Windmill Twists R
Single Leg Windmill Twists L
Inch Worms
Up/Downs
Air Squats
-:30 rest after each round-
Windmill Twists
https://youtu.be/90ODSWjcqEM
MOVE HIIT 2/11/18 (6 Rounds for reps)
3 Rounds: 1:00 Stations
*:20 transition b/t Stations / 1:00 Rest b/t Rounds
STATION 1: Max Air Squat
STATION 2: Max Squat Hold
STATION 3: Max Push-Up
STATION 4: Max Plank (on hands) Hold
MOVE BURN 2/11 (No Measure)
3 ROUNDS:
:30 DB Push Press
:15 DB Overhead Hold
:20 rest
:30 DB Bent Over Rows
:15 Top of DB Row Hold
:20 rest