Spark CrossFit – Spark60

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 3 MINUTES

5 Hammer Curls

5 Banded Tricep Extensions

3/3 Bodyweight Single Leg RDL

EMOM X 6 MINUTES

Minute 1: Kip Swings + :30 Plank Hold

Minute 2: 2 Wall Walks + :20s Plate hold Overhead

Metcon (Time)

EXTENDED SKILL WARM-UP

EMOM x 12 Minutes

Min 1: 5-8 Reps of Strict Pull

Min 2: 5-8 Reps of Strict HSPU

Min 3: 4/4 KB Single Leg RDL (moderate)

*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.

WORKOUT

4 ROUNDS FOR TIME

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB FR Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

Time Cap : 15 Minutes