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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Coach led warm-up game:

Ex:

Medball Partner Warm-Up Game

-then-

2 Rds:

30 Single Unders

10 Air Squats

10 KB Deadlifts

5 Push up + Inchworm

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout…

AMRAP x 20 MINUTES

100 Double Unders

50 V-Ups

50 Synchro Push-Ups

50 American KB Swings (53,35)

*One partner working at a time except synchro. Try and break it up evenly.
Fun partner workout for BAF Day! Mostly bodyweight workout with a higher volume day. Make sure to warm up calves and ankles for mostly lower body day.

Cool Down

Metcon (No Measure)

8-10 Minute Coach led mobility:

-Calves

-Hips

-Quads