Spark CrossFit – Surge Bootcamp

View Public Whiteboard

Metcon (Time)

8 mins Partner warm-up: 1 min intervals-

partner one rows while P2 holds :

Alternating plank and wall sits

Then complete 5 RFT:

10 Ring Rows

10 Med Ball Ab Mats

10 DB Thrusters

10 Burpees

10 Cal Assault Bike