Spark CrossFit – JUST MOVE

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/8 Cal. Bike

5 DB Burpees

5 DB Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…and so on

Cal Bike

Devil’s Press
Mod-high intensity couplet with lower volume but quick fatigue for the legs and

low back. As each round passes, fatigue will start to set in along with the

heavy breathing! Athletes should choose loads that the set of 8 can be done

unbroken.

Finisher

Metcon (No Measure)

OPTIONAL FINISHER

2-3 SETS

20 Hollow Rocks

1:00 Glute Bridge Hold

-Rest 1:00 b/t Sets