Spark CrossFit – BUILD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 / 5 Box Step-ups Slow Lower

5 Up-Downs

10 BirdDogs

:20 Filly Rack Hold (L/R)

Strength/Skill

A: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

5 / 5 Filly Presses

5 Tire Flips

25′ Filly Rack Lunges (R/L)

10 High Box Jumps (30″+/24″+)

B: Metcon (No Measure)

3 SETS

5/5 SA KB Curl to Presses

10 Deficit Push-ups

10 Strict Pull-ups

-Rest 1:30 b/t sets-

C: Metcon (No Measure)

2 SETS

1:00 Side Plank (L/R)

-Rest as needed b/t sets-