Spark CrossFit – MOVE

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Warm-up

Warm-up (No Measure)

Coach Bugra’s LIT warm-up game of choice

Metcon

Metcon (No Measure)

1:30 STATIONS

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Hollow Hold

then…

Max DB Thrusters

STATION 2

:30 Squat Hold

then…

Max Cal Bike

STATION 3

:30 Top of Push-up Hold

then…

Max

Double or Single Unders

STATION 4

:30 Bar Hang

then…

Max

DB Bent Over Row

Finisher

Metcon (No Measure)

3 Sets:

:30s Birddogs

:30s Push Ups

:30s Alternating V-Ups

:30s Rest
Birddog

https://www.youtube.com/watch?v=k2azbhhuKuM