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Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

Chipper Warm-up

5 Cal Sprint on Bike

5 Kneeling Single Arm Strict Press each arm

5 Cal Sprint

10 Burpees

5 Cal Sprint

5/5 DB Hang Snatch

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 6 MINUTES

10/8 Calorie Bike

10 Slam Balls

Rest 2:00 minutes

Repeat for 2 Rounds total.