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Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Plank Alt. Shoulder Taps

5 Air Squats

5 Up-Downs

5 DB Strict Press + 5 DB Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12 Alt Renegade Rows

9 Burpees over DB

6 DB Shoulder to Overhead

60 Single-Unders
This will really get the shoulders fired up, so choose your dumbbell weight wisely, depending on how the week has been going. Some members may choose to go lighter and move quicker to get more rounds. Others may opt to challenge themselves with a slightly heavier weight and that’s awesome – as

long as it does not compromise their overall form! No matter what weight is chosen, each movement should be unbroken. The renegade rows may be the limiting factor for most. Try and keep every round around 2-2:15.

Finisher

Metcon (No Measure)

OPTIONAL FINISHER

10-9-8-7…

Hollow Rocks

Superman Rocks