Spark CrossFit – Spark60

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Warm-up (No Measure)

Three-Station rotation (1 min at each station, split group up in 3)

Station 1: 1 min AMRAP 3 Box step ups/ 3 Burpees

Station 2: 1 min AMRAP 3 Kip Swings or Active Hang :10s / 3 Push-up to pike-up

Station 3: 1 min AMRAP Cals on bike or rower

:30 s rest after each station

Muscle-up Skill Work

10:00 Min Running Clock to practice Muscle-ups

*Athletes should work on progression during this time.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/10 Calorie Bike

5 Ring Muscle-up

15 Box Jump Overs (24/20″)
Muscle- up Scaling

10 C2B

12 Pull ups

15 Ring Rows