Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

TABATA

8 SETS :20 ON / :10 OFF

Alt. SA Dumbbell Deadlifts

Plank Shoulder Taps

Alt. SA Dumbbell Front Squats

Plank Transitions (Elbow to push-up plank)

Alt. SA DB Hang Power Clean

Knee Push Ups

Alt. SA DB Power Clean

Push Ups

Metcon

Metcon (Weight)

EVERY 4:00 FOR 4 SETS

500/400m Row

5/5 Single Arm DB Power Clean

15 Push-Up
Moderate volume but high intensity workout. Looking for 3:00-3:30 max time spent working to allow for :30s of rest. Athletes should be able to go right from movement to movement with quick transitions, and keep the push ups to 2 sets or less