⚠️ WATER MACHINE IS NOT WORKING ⚠️
Please bring plenty of water before working out.
Spark CrossFit – JUST MOVE
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).
Ring Row Cindy (AMRAP – Rounds and Reps)
“RING ROW CINDY”
AMRAP x 20 MINUTES
5 Ring Rows
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.