Spark CrossFit – Surge Bootcamp

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Metcon (Time)

12 step plan for Awesomeness –

you will do the first movement at 1 rep, then move to the 2nd movement and do 2 reps then go back to the first movement – 3rd movement 3 reps back to 2nd at 2 reps, 1st movement at 1 rep and so on….

1 Turkish get up

2 Reverse Burpees

3 3 Way Pikes

4 Pull Ups

5 Push ups

6 Thrusters

7 Box Jumps

8 KB Swings

9 Mtn Climbers

10 Calorie Row

11 Goblet Squats

12 Burpees