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Spark CrossFit – Challenge

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Intro

(0:00-10:00)

Spend the first 10 minutes of class meeting the coach. Coach will show you how to use Wodify, our system for keeping track of your attendance and performance.

Warm-up

(10:00-20:00)

Warm-up (No Measure)

With 10:00 running clock, at easy to moderate pace:

First 3:00: Bike

-then directly into –

:30 toe touch warm up

:30 toe touch warm up (other leg)

1:00 arm swings

1:00 toy soldiers in place

1:00 Jumping Jacks

1:00 standing criss-cross crunches

1:00 Butt kickers in place

:30 Arm circle forward

:30 Arm circles backward

in remaining time

Workout

(30:00-55:00)

Coach will brief you on the workout, demonstrate all movements and discuss the intent of the workout.

Active Pyramid (No Measure)

intervals of

15-30-45-60-45-30-15 seconds of….

(resting 15 seconds between each round)
Air Squats

(easy pace, work on good squat form)

ACTIVE rest

2 minutes ACTIVE rest

Stay on your feet and keep moving

Russian Kettlebell Pyramid (No Measure)

15-30-45-60-45-30-15 seconds of Russian Kettlebell Swings
3:00 ACTIVE rest then

ACTIVE rest

3:00 ACTIVE rest

Stay on your feet and keep moving

Interval Blast 1 (3 Rounds for reps)

3 Rounds of:

:45 Assault Bike Calories

:45 Rest

:45 Mountain Climbers

:45 Rest

:45 Crunch to toes

:45 Rest
Keep track of AB cals, mountain climber reps, and crunch to toes reps separately and enter total in to wodify.

crunch to toes demo: https://www.youtube.com/watch?v=eazQpjRjy2U

Cool Down

Cool Down (No Measure)

1:00 each leg pigeon stretch

1:00 each leg lizard

1:00 each arm scorpion