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Spark CrossFit – Spark30

View Public Whiteboard

Aloha (No Measure)

-200m Run-

Samson Stretch

Alternating Side Lunge

High Kicks

Hip Openers

Spiderman

Bear Crawl

Duck/Gorilla Walk

High Knees

Butt Kickers

Super Mario

Hawaiian Rock, Paper, Scissors

*Athletes will play a friend or foe in One game of Rock, Paper, Scissors.

Loser does 10 Burpees

Winner does 5 Burpees

No ties

Metcon (AMRAP – Reps)

WORKOUT

5 SETS

:30 Row for Max Calories

-:30 Rest-

-Rest 1:00-

5 SETS

:30 Max KB Swings

-:30 Rest-

*Keep counting up…..score is total reps at the end of all 10 rounds