Workout of the Day, 01/12/2019

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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

8 Min AMRAP:

100m Run

:10s Bar Hang

5 Kip Swings

10 Air Squats

5 Straight leg sit-ups

Metcon

Metcon (Time)

Partner Workout

6 Rounds For Time:

400m Run (together)

20 Front Squats (95, 65)

30 Pull-Ups

40 V-Ups

Rx+= (135, 95)

*35 minute cap

**Split up reps however, but each partner has to at least perform 10 reps at each movement
The V-Up:

https://www.youtube.com/watch?v=Mk4zCq9b6hU

By | 2019-01-11T12:02:40+00:00 January 11th, 2019|CrossFit|0 Comments