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Please bring plenty of water before working out.

Spark CrossFit – MOVE

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Warm-up

Metcon (No Measure)

Coaches warm up game choice

Metcon

Metcon (No Measure)

2 ROUNDS

3:00 STATIONS

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Thruster

1:00 Max Sit-ups

STATION 2

2:00 Max Plank

STATION 3

1:00 Max DB Thruster

1:00 Max Sit-ups

STATION 4

2:00 Max Tuck Hold

Finisher

Metcon (No Measure)

3 Rounds:

:30s Renegade Rows

:30s Floor Presses

:30s Hollow hold

:30s Rest