Announcements

?AUGUST MEMBER REFERRAL BONUS???
$50 for you, $50 for them. We do all the work!
Fill out this form (its 3 lines). We will invite your friend to a FREE “No-Sweat” intro!
??? http://bit.ly/2B7KXQC

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

Snatch Warm up Progression (No Measure)

Coach will start by discussing and demoing the setup position, then 5 reps of each movement:

-First pull: mid shin to knee

-Second pull: knee to power position

-third pull: power position, extension to toes, elbows high

-muscle snatch from power position

-snatch grip push press

-overhead squat

-snatch balance

-3x full snatch from power position

-3x full snatch from knee

-3x full snatch from mid shin

Snatch

EMOM X 10

Stay at same weight for all 10 sets of 1 rep.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Power Snatches (95/65)