Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Coach led DNB warm-up

Strength/Skill

Metcon (Time)

3 Minute coach led DU practice

-then-

For Time:

“1/2 Flight Sim’

5-10-15-20-25-20-15-10-5

Rx+=

40 Triple Unders

OR

40 Single Leg Double Unders (20/ leg)

Metcon

Rannie (Time)

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run/ 500m Row After Each Full Round

**20:00 Cap

Rx+= GHD Optional, or 35/20 Weighted Sit ups
We have some high volume cardio today for a moderate to moderate-long duration. Athletes will be trying to pace out the jump rope and sit-ups so they can push the tempo on the run. The jump rope and run is really going to get that heart rate going so athletes can use the sit-ups to get their breath back.

Annie can be done unbroken so athletes should aim to go unbroken on the double unders today. Your fast athletes will be

aiming to finish sub 15:00. Put a 20 minute cap on the workout today