Announcements

❗️Pre-order your Spark 717 Shirt Now❗️
Multiple colors to choose from
Click to See! ?http://bit.ly/2Nodxyw

Spark CrossFit – Spark60

View Public Whiteboard

Warm-up (No Measure)

400 M Group Run

Round 1: 400m jog into 10 Scap Retractions and 10 Jumping Air Squats

Round 2: 200m jog into 10 Kipping Pull-ups and 50′ Bear Crawl

Round 3: 100m job into 5 Inch Worms and 50′ Walking Lunge w/ Twist

General Barbell Warm-up

5 Strict Press

5 Behind the Neck Strict Press

5 Dip/Hold/ Stand

5 Dip/Hold/Stand + Press

Push Press

12:00 RUNNING CLOCK

Build to a Heavy 3 Rep Push Press

Metcon (Time)

WORKOUT

FOR TIME

3 Rounds

400m Run

20 Pull-ups

20 Push Press (115/75)

Time Cap: 15 Mins