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

Spark CrossFit – MOVE + LIFT

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Warm-up

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

Metcon (AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1

Box Jump (24/20)

TABATA 2

Push-Ups

TABATA 3

Rope Climbs OR

DB Bent Over Row (25/15)

TABATA 4

Slam Ball (20/15)

TABATA 5

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.