Spark60

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.??4th of July Class time at 9am. Closed remainder of day. ??

Spark CrossFit – Spark60

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Warm-up (No Measure)

AMRAP X 6

10 Jumping Jacks w/ clap behind the back

10 PVC Pass Throughs

10 Air Squats (at 3:00 switch) Overhead Squats

10 Groiners w/ thoracic twist and reach to ceiling

With Barbell

8 Barbell Good Mornings

8 Behind the Neck Presses (or Push Press from behind the neck)

8 OHS with a 2 second pause at bottom

Overhead Squat

15 Minutes to build to a Heavy 3 rep OHS

Metcon (AMRAP – Reps)

3 ROUNDS:

AMRAP x 4 MINUTES

3-6-9-12-15 and so on….

OH Squat (95/65)

Toes to bar/ Hanging Knee Raises

-rest 1 minute between rounds-

*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.

By | 2018-07-03T01:56:33+00:00 July 1st, 2018|CrossFit|0 Comments