Announcements

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

Spark CrossFit – JUST MOVE

View Public Whiteboard

Warm-up

Metcon (No Measure)

EMOM x 6 – Increase Pace Every Minute

Min 1 – :30 Row + 5 Up-Downs

Min 2 – :30 Row + 5 Plate Ground to OH

Metcon

Metcon (Time)

3 SETS

500m Row

50 ft. Single Arm (right) DB Front Rack Alt. Lunge

12 Box Jumps

50 ft. Single Arm (left) DB Front Rack Alt. Lunge

-Rest 1:00-

*18:00 Hard Cap
18:00 is a generous time cap for this workout…fittest athletes will complete around 12mins. If you see athletes cruising through the lunges, challenge them with heavier loading.