Spark CrossFit – Spark60

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Down and Back Warm-Up (No Measure)

Bike/ Row for 3 Minutes

Samson Stretch

Spiderman

Bear Crawl

Hip Openers

Side shuffle down and back

High Knees

Super Mario

Butt Kickers

Burpee Broad Jump

Metcon (Time)

ROWING INTERVALS

5 ROUNDS

1 Minute Row

1 Minute Recover

Row @ 500m pace (~80%)

Walking or Biking Recover

WORKOUT

FOR TIME

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps Over

10 DB Snatches 50/35