Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

Run 25″ shuttles down and back X 3

Side shuffle 25 ” down and back X 3

25″ Walking Groiners + reach up w/ rotation

25″ Zombie kicks

5 Deadlifts + 3 Burpees + 5 Air Squats X 3

Metcon (AMRAP – Reps)

WORKOUT

AGAINST A 15:00 CLOCK

5 Rounds

10 Double DB Deadlift

10 Push-ups

15 Sit-ups

Then…

Max Cal Bike or Row*

*In remainder of 15:00 after the 5 Rounds, complete max calorie bike or row