Announcements

🇺🇸 Can you say Merica’?! 🇺🇸
Pre-order your 4th of July shirt below:
http://bit.ly/MericaShirt

Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

MOVE Warm-up 4 (No Measure)

3 Rounds Through:

:30s Jumping Jacks

:30s Glute Bridges

:30s Sit-Ups

:30s Push-up+ Inchworm

Metcon

Metcon (No Measure)

3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP

6 Ball Slams

4 Push-ups

STATION 2

400m/ 500m Row then…..

Max Hollow Hold

STATION 3

AMRAP

6 Ball Slams

4 Push-ups

STATION 4

400m/ 500m Row then…..

Max Plank Hold

Finisher

Metcon (No Measure)

3 Rounds:

:30s OH Ball Marches

:30s Rest

:30s Ball Push Presses

:30s Rest