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Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal. Bike

5/5 Single Arm Russian Kettlebell Swing

10 Alt. Step-Ups

5/5 Single Arm Ring Row

Metcon

Metcon (Weight)

EVERY 3:00 x 5 SETS

10/7 Cal Bike

10 Russian Kettlebell Swings

10 Box Jumps

10 Ring Rows
An awesome combination of legs and posterior chain between these 4 movements. The design for this workout is to be completed quickly, in order to have maximum rest. KB swings are to eye level, so athletes can afford to go a little heavier today. Have athletes set their equipment up right next to each

other to minimize transition time.