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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)

500m Row into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

then…

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridges

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Metcon

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 AKB Swing (53, 35)

40 Push Press (95/65)

500m Row

400m Run

25 AKB Swing

20 Push Press

-25:00 Hard Cap-

(115, 75), (70, 53)
Push the pace as the athletes work down the

list…we are looking for ~4 minutes on the first row/run, and ~2 minutes on the second row/run.