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Spark CrossFit – Spark60

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Warm-up (No Measure)

1 Round

:30 Jumping Air Squats

:30 KB Sumo Deadlift

:30 Russian KB Swings

:15/:15 Single Arm KB Push Press

200 M Row

1 Round

:30 Wall Balls

:30 KB Sumo Deadlift High Pull

:30 Alt Step-ups

200 M Row

Mini Round

Rotate athletes through :20 at each station. This will allow them to get a feel of the movements and for the transitioning between stations

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest