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Spark CrossFit – JUST MOVE
Warm-up (No Measure)
5/5 KB Suitcase Deadlift
10 Bulgarian Split Squats/Leg
15 Hollow Rocks
20 Strokes On Rower @ 20-23 s/m
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.