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Spark CrossFit – MOVE

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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)

1 ROUND

3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

15 Up-Downs

then…

AMRAP Max Calorie Bike

STATION 2

15 Up-Down

then…

AMRAP Max KB Swing

STATION 3

15 Up-Down

then…

AMRAP Max Calorie Bike

STATION 4

15 Up-Down

then…

AMRAP Max KB Swing

Finisher

Metcon (No Measure)

3 Rounds:

:30s KB Suitcase Hold R

:30s KB Suitcase Hold L

:30s KB RDL

:30s Lateral Jumps over KB

:60s Rest