Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

MOVE Warm-Up 3 (No Measure)

2 Rounds:

:30s Per Movement

-Up-Downs

-Mtn Climbers

-Shoulder Taps

-Deadbugs

-Hip Circles

-Knee Circles

-Air Squats

-Good mornings

Metcon

Metcon (No Measure)

1 ROUND

3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

2:00 Max Distance Row

1:00 Max Burpees Over

Rower

STATION 2

400m Run/ 2:00 Single Unders

Rest Remainder

STATION 3

2:00 Max Distance Bike

1:00 Max Slam Balls

STATION 4

400m Run/ 2:00 Single Unders

Rest Remainder

Finisher

Metcon (No Measure)

3 Sets:

:30s Single Arm Slam Ball/ MB Strict Press (RIGHT)

:30s Lateral hops over MB

:30s Single arm Slam Ball/ MB Strict Press (LEFT)

:30s Rest
Single arm Slam Ball/ MB Strict Press:

https://www.youtube.com/watch?v=X_PRJr-Bvlo