Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

MOVE Warm up 6 (No Measure)

AMRAP 4

30 Jumping Jacks

3 Up-downs

6 Air Squats

9 Sit-ups

THEN – Have athletes play 5 rounds of Rock, paper, scissors*

* Each round with a different opponent

Winner does 4, loser does 8 burpees after each round

Metcon

Metcon (No Measure)

1 ROUND

4:00 STATIONS

1:00 Rest b/t Stations

STATION 1

EMOM

5 Up-Downs + 10 KB Swing

STATION 2

AMRAP

10 KB Alt. Lunge (goblet

hold)

10 Sit-ups

STATION 3

EMOM

:45 Plank Hold

STATION 4

AMRAP

5 Up-Down

10 KB Swing

10 KB Alt. Lunge

10 Sit-ups

Finisher

Metcon (No Measure)

4 Sets:

:30s Skater Hops

:30s KB Plank Taps

:30s Rest
Skater Hops

https://www.youtube.com/watch?v=JkacHtlPYds