Workout of the Day, 01/10/2019

Announcements

💥NEW YEAR REFER-A-FRIEND BONUS💰💰💰
$50 for you, $50 for them. We do all the work!
Fill out this form (its 3 lines). We will invite your friend to a FREE “No-Sweat” intro!
👉👉👉 http://www.sparkfit.fit/getmoney

Spark CrossFit – JUST MOVE

View Public Whiteboard

Warm-up

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

Metcon

Metcon (Weight)

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.

By | 2019-01-04T16:45:59+00:00 January 9th, 2019|CrossFit|0 Comments