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Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 DB Sumo Deadlift

10 Alt. Step-Ups

10 DBL DB Snatches

10 Reverse Lunges

Metcon

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 7 DBL DB Snatches

MIN 2 – 14 DB Suitcase Alt Step-Ups

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 14 DB Suitcase Alt Reverse Lunges
We are getting that butt and leg pump today. The shoulders and forearms will also be feeling it from the snatches and hanging on to the dumbbells for the step-ups and lunges. Every movement should be completed unbroken!