Spark CrossFit – BUILD

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

50′ Samsun Lunges

50′ Spiderman Crawl

50′ Front Rack Carry with KB’s

2 Sets:

:30s Bottom of Squat Hold with arm reach

:30s Rest
Week 5 of Cycle

DELOAD WEEK

Strength/Skill

A: Metcon (Weight)

Dual Kettlebell Front Squat

3×12; (3111); Moderate weight;

-Rest as needed b/t sets-

B: Metcon (Weight)

3 SETS

:30 Ring FLR (or plank on hands/DBs/parallettes

12 Total Alternating KB Floor Press in Glute Bridge

-Rest as needed b/t sets-

C: Metcon (Weight)

Single Leg

EMOM x 6 MINUTES

Min 1 – 6 Split Squats (2111)(Right)

Min 2 – 6 Split Squats (2111) (Left)

*DB held at sides (Moderate Weight)