Spark CrossFit – MOVE

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Warm-up

MOVE Warmup 2 (No Measure)

:30 of each movement

*together as a group:

2 rounds

Jog in place

Jumping Jacks

Alternating hip openers in place

Alternating step back lunges in place

Good Mornings

Single Leg Windmill Twists R

Single Leg Windmill Twists L

Inch Worms

Up/Downs

Air Squats

-:30 rest after each round-

Windmill Twists

https://youtu.be/90ODSWjcqEM

Metcon

Metcon (No Measure)

2 ROUNDS

3:00 STATIONS

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row/Run 200m

then…

Max Burpees

STATION 2

Row/ Run 200m

then…

Max Ring Rows

STATION 3

Row/ Run 200m

then…

Max DBL DB Snatch (hang pos.)

Finisher

Metcon (No Measure)

3 SETS

:30s DB RDL’s

:30s DB Split Squat Hold (R)

:30s DB Split Squat Hold (L)

:30s Rest
DB Split squat iso hold

https://www.youtube.com/watch?v=zDjBW-0SqeI