Announcements

⚠️ WATER MACHINE IS NOT WORKING ⚠️
Please bring plenty of water before working out.

Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Slam Ball Deadlifts

5/5 Lateral Box Step-Downs

Metcon

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal. Row

MIN 2 – 16 Slam Balls

MIN 3 – 14 Alt. Step-Ups (Tall Box)
The row will increase the heart rate in a seated position and the slam balls will keep it pretty elevated with similar mechanics but in a vertical plane. Use the step-ups to keep moving but at a slower rate than the row and slam balls. Hold your athletes accountable to finishing their work within :45, every minute.

Shoulders, lats and legs will get nice and primed for tomorrow!