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Spark CrossFit – Spark30

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Warm-up (No Measure)

5:00 of flow movement

Movement 1: Air Squats

Movement 2: Inch Worms + Push-ups

Movement 3: Plank on Elbows w/Rotation

Movement 4: Reverse Lunges

Movement 5: Jumping Jacks

Movement 6: Mountain Climbers

Metcon (Time)

FOR TIME

25-20-15

DB Burpee

*200 Run Before Each Set

Finisher (If time allows)

3 ROUNDS FOR QUALITY

:30 Squat Hold

:15 Left Elbow Plank

:15 Right Elbow Pank

:15 Hollow Hold

:30 Squat Hold