Workout of the Day, 01/11/2019

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Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 KB Suitcase Deadlift

10 Bulgarian Split Squats/Leg

15 Hollow Rocks

20 Strokes On Rower @ 20-23 s/m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 14 MINUTES

9 Box Jump Overs

15 KB Deadlifts

21/18 Cal. Row
Today’s workout will be moderate intensity with a relatively high volume of total reps. Expect your more advanced athletes to be completing 5+ rounds while most will be in the 4th round. We are looking to have the athletes find a steady consistent rhythm on their box jumps, go unbroken on the KB Deadlifts and complete the row in under 2 minutes. The loading of the KB should be moderate to moderate-heavy.

By | 2019-01-04T16:45:56+00:00 January 10th, 2019|CrossFit|0 Comments