Announcements

🏋️‍♂️ 2019 CrossFit Open Registration is NOW Open!
Starts Feb. 21st – RX’d and Scaled Divisions
Get signed up! 👉 http://bit.ly/cfopen19
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Spark CrossFit – BUILD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets:

10 Glute Bridges

20 Frog Pumps

20s OH DB Split stance hold/ side
Frog pumps:

https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be

Strength/Skill

Close-Grip Bench Press (4 Supersets of 4-6 reps)

4 Sets (Supersets):

Close Grip Bench Press x 6 Reps

(30X1)

-rest :30s-

Alternating DB Floor Press

6-8/ arm

-rest 2:00-

*score= CG bench press weight

**put DB weight in notes

Metcon (No Measure)

BUILD ACCESSORY WORK 2/11/19

3 SETS

6-8 Half Kneeling Arnold Press/arm

12 DB Bent Over Rows

8-10 Ring Dips

-Rest 1:00 b/t sets-

Partner up with 1 or 2 others and rotate through the exercises in order if needed.

Not for time, for quality, breathe between exercises.

Scales for ring dips (starting from most challenging mod:

-Negative only ring dips (lower on 3 sec.)

-Ring Pushups

-Ring Pushups on knees

-diamond push ups

-diamond push ups on knees

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

Run 100m

10 Hand Release Push Ups

10 Abmat Sit Ups