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Spark CrossFit – MOVE

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Warm-up

MOVE Warm-up 4 (No Measure)

3 Rounds Through:

:30s Jumping Jacks

:30s Glute Bridges

:30s Sit-Ups

:30s Push-up+ Inchworm

Metcon

Metcon (No Measure)

1:00 STATIONS

:20 transition b/t

Stations

1:00 Rest b/t Rounds

STATION 1

Max Air Squat

STATION 2

Max Squat Hold

STATION 3

Max Push-Up

STATION 4

Max Plank Hold

Finisher

Metcon (No Measure)

3 Rounds:

:30s Mountain Climbers

:30s DB Deadlift

:30s Rest