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Spark CrossFit – Spark60

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Aloha (No Measure)

-200m Run-

Samson Stretch

Alternating Side Lunge

High Kicks

Hip Openers


Bear Crawl

Duck/Gorilla Walk

High Knees

Butt Kickers

Super Mario

Hawaiian Rock, Paper, Scissors

*Athletes will play a friend or foe in One game of Rock, Paper, Scissors.

Loser does 10 Burpees

Winner does 5 Burpees

No ties

Metcon (Time)

Team of 2

10 K Row

Partners will switch every 500 m minimum. When each athlete gets off the rower they will complete 10 Burpees.

Rx+ 500 Cals on Bike

Optional Finisher :


5 Strict Toes 2 Bar

10 V-ups

15 Russian Twists

20 Weighted Flutter Kicks

-Rest 1:00 between sets-

*Russian Twist & Flutter Use Plate or DB