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Please bring plenty of water before working out.

Spark CrossFit – JUST MOVE

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Warm-up

Metcon (No Measure)

AMRAP x 4 MINUTES

3 Ring Rows (focus on hips and shoulders moving in unison)

5 Knee Push-Ups (focus on squeezing the butt and legs the entire time)

7 Air Squats (back position should not change, see teaching section).

Metcon

Ring Row Cindy (AMRAP – Rounds and Reps)

“RING ROW CINDY”

AMRAP x 20 MINUTES

5 Ring Rows

10 Push-Ups

15 Air Squats
High volume today, especially if members keep this workout to a 20-minute EMOM, instead of an AMRAP. That adds up to 100 ring rows, 200 push-ups, 300 air squats; that’s Murph! For your deconditioned members, take this rep scheme down to 3-6-9 or 4-8-12, if needed.

Members can choose to perform jumping or kipping pull-ups, if these movements are already in their toolbox and can be done unbroken.