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Spark CrossFit – Spark30

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Warm-up (No Measure)

3 Rounds

Round 1: 10 Wall Squats> 10 Glute Bridges>20 Single Unders

Round 2: 10 Air Squats >5/5 Single Leg Glute Bridge

Round 3: 3 Groiners>10 Russian KB Swings

Metcon (Time)

WORKOUT

FOR TIME

21-18-15-12-9

Air Squat

Russian KB Swing

*30 Single Unders After Each Set

Time Cap:12 Mins