⚠️ WATER MACHINE IS NOT WORKING ⚠️
Please bring plenty of water before working out.
Spark CrossFit – JUST MOVE
Warm-up (No Measure)
10 Slam Ball Deadlifts
5/5 Lateral Box Step-Downs
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!