Announcements

? Spark Social Night! Let’s Go Bowling!?
?️ Saturday 8/4 @ 6:30pm
? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
?
Bod Squad Challenge – ONLY 28 Spots
?Get Shreddy and Win Over $1500 in prizes
Details Here ? http://bit.ly/2OlLwJf

Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

3 Rounds for Quality

:20 Bike

10 DB Plank Pull

10 Forward Lunge + Reverse Lunge = 1 Rep

*Have them do 1 Good Morning after they complete 1 on each leg (5 Total)

** Each Round increase the bike by :20

Metcon (Time)

WORKOUT

FOR TIME

4 Rounds

20/15 Calorie Bike

20 Ring Rows

20 DB Lunges (Suitcase Hold)