Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

MOVE Warm up 5 (No Measure)

3 Rounds:

:15s Over and Back Line-Jumps

:15s Side to Side Line-Jumps

:15s Jumping Jacks

:15s Arm Hugs

:30s Single Leg RDL’s (15/ side)

:30s Reverse Lunges

:30s Inchworms

:30s Rest

Metcon

Metcon (No Measure)

2 ROUNDS

2:00 STATIONS

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Bike

1:00 Max Push-ups

STATION 2

2:00 Row @

Moderate Pace

STATION 3

1:00 Bike

1:00 Max Push-ups

STATION 4

2:00 Row @

Moderate Pace

Finisher

Metcon (No Measure)

4 Sets:

:60s Plank

:30s Tuck-Ups

:30s Rest