Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – KB Sumo Deadlifts – KB Upright Rows

Movement 2 – Single-Unders – Double-Unders

Movement 3 – Med. Ball Front Squats – Med. Ball Push Press

Movement 4 – Alt. Spidermans – Russian Baby Makers

Metcon

Metcon (Time)

FOR TIME

50-35-20

KB Sumo Deadlift High Pulls

Wall Balls

Double-Unders*

*If performing single-unders, double the reps

(100-70-40)

-16:00 Hard Cap-
Volume should allow for for 20-25 reps, unbroken. Athletes should be able to break up the 50 in 3-5 sets, max. The 35 should be broken up in 2-3 sets and athletes should aim for unbroken in the set of 20. Your fast athletes will get in the 10-11 minutes. We want to see most athletes finishing within 12-14 minutes.