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Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

Quick 3:00 warm up

1:00 chill on Bike

1:00 Moderate on Bike

1:00 Hard on Bike

W/ Light DB

2 Rounds

8 DB Push Press

8 Step-up/Step down

Metcon (5 Rounds for reps)

WORKOUT

5 SETS

1:00 Calorie Bike

:30 DB Push Press

:30 Box Jumps

-rest 1:00 between sets-