Announcements

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Spark CrossFit – Spark60

View Public Whiteboard

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)

FOR TIME

3 Rounds

21 Deadlifts (225/155)

800m Run

Rx+ 245/165

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30