⚠️ WATER MACHINE IS NOT WORKING ⚠️
Please bring plenty of water before working out.
Spark CrossFit – MOVE + LIFT
Warm-up (No Measure)
General Warm-up… (Coaches choice)
Play a Game! 8-10 Minutes in length.
Today, let’s get after “Deck of Cards”…
AMRAP x 8 MINUTES
– Coach turns over a card and athletes perform that number of reps based on the number on the card. Aces are wild,
coaches choice! Faces are 10 reps. Movements are determined by the suit of the card…
Spades – Up-downs
Clubs – Plate Ground to OH
Hearts – Sit-ups
Diamonds – Light DB Thruster
Metcon (AMRAP – Reps)
8 SETS, :20 WORK / :10 REST
Box Jump (24/20)
Rope Climbs OR
DB Bent Over Row (25/15)
Slam Ball (20/15)
Hollow Body Rocks
Tabata is 2:1 work to rest interval. The rest isn’t meant for full recovery…just enough to let you breath and come back for the next :20. Try to get only 1 rope climbs per :20s for beginners, maybe 2 for experienced athletes.