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Spark CrossFit – JUST MOVE
Warm-up (No Measure)
AMRAP X 5 MINUTES
:20 Bike Sprint
:40 Bike Recovery
5 Plate Ground to Overhead
10 Hollow Rocks + 10 Superman Rocks
EMOM X 15 MINUTES
MINUTE 1 – 3 Up-Downs + 10/8 Cal. Bike
MINUTE 2 – 3 Up-Downs + 15 Slam Balls
MINUTE 3 – 3 Up-Downs + 15 Sit-Ups
Moderate EMOM today, with four different movements. Athletes need to be prepared to move right when that clock beeps, every minute. If you have newer athletes who are still working on their capacity, advise them to shave off some reps each minute. We do not want this turning into an AMRAP.
EMOM type workouts are all about consistency, and allowing time for some rest/transition. Up-downs should only :04-:06, with the following movement taking another :30, roughly. We want members to have at least :10-:15 of rest/transition time.