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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Coach’s Choice!

Metcon

Metcon (AMRAP – Rounds and Reps)

Duel in the Desert W1 Remix:

Partner workout (coed partners recommended)

AMRAP x 10:00

80 Cal Row

60 AKBS (rx= 53, 35) (sc= 35, 26)

ME KB OH Walking Lunges

(sc=KB walking lunge)

-rest 2:00-

AMRAP x 8:00

60 Cal Row

40 AKBS

ME KB OH Walking Lunges

-rest 2:00-

AMRAP x 6:00

50 Cal Row

30 AKBS

ME OH Walking Lunges
One partner works at a time, break up however you want.

*Walking lunges preferred, but stationary lunges is necessary due to space.

Note:

DID W1=

AMRAP x 7

Same movements, similar reps, and weight, except lunges is 25′ sections.

Try and get a coed partner, and feel free to try this out and form a team after if you are interested!

If you already have a partner, make sure to partner up with them!

Finisher

Metcon (No Measure)

Coach led cool-down:

Flow stretching 5 minutes

Advanced/Competitor

Metcon (Time)

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. bike

50 pistols (alternating)

150 Double Unders
*For advanced/ competitive athletes.

Can do before or after class. Should be done in addition to Saturday WOD not instead of.

Please talk to a coach if you believe you are ready or interested in taking part of our adv/ competitive workouts.