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Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

Metcon (No Measure)

Coach’s warm up game choice

Metcon

Metcon (No Measure)

2 ROUNDS

3:00 STATIONS

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max Air Squats

1:00 Plank

STATION 2

1:00 Max Push-ups

1:00 Squat Hold

STATION 3

1:00 Max Lunges

1:00 Tuck Hold

Finisher

Metcon (No Measure)

3 Rounds:

:30s Rope Slams

:30s Rest

:30s DB Farmers Hold

:30s Rest