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Spark CrossFit – MOVE

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Warm-up

MOVE Warm-Up 3 (No Measure)

2 Rounds:

:30s Per Movement

-Up-Downs

-Mtn Climbers

-Shoulder Taps

-Deadbugs

-Hip Circles

-Knee Circles

-Air Squats

-Good mornings

Metcon

Metcon (No Measure)

3 ROUNDS

1:00 STATIONS

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Medball Slams

STATION 2

Burpees

STATION 3

Max Box Step-ups

STATION 4

Max Cal Row

Finisher

Metcon (No Measure)

3 Rounds:

:30s Medball Plank

:30s Medball Russian Twists

:30s Rest