Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Warm up:

Partners – 1200 mtr/Plank

P1 Rows 200

P2 Holds Plank

Coach led dynamic stretch –

WOD:

Annie 1.5

50.40.30.20.10

Dubs

Ab Mats

Push-Ups and Ring Rows (25/25.20/20.15/15.10/10.5/5)