Spark CrossFit – BUILD

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Air Squats (:01 Pause at bottom of each rep)

:30 Side Plank Rotations

10 Monster Walks (R/L)

-then-

2 Rounds:

10 Elbow Punches

5 Empty BB Tempo Front Squats

(33X1)

Strength/Skill

A: Front Squat (5-5-5-5-5 (2111))

EVERY 2:30 x 5 SETS

5 Front Squats (2111)*

*Increase 5 – 10 pounds from last week

B: Metcon (Weight)

3 SETS

8 Lunges Forward + 6 Reverse Lunges

-Rest 1:00 b/t sets-

*Start light and build each set

**BB on back rack