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Spark CrossFit – MOVE

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Warm-up

MOVE Warm up 5 (No Measure)

3 Rounds:

:15s Over and Back Line-Jumps

:15s Side to Side Line-Jumps

:15s Jumping Jacks

:15s Arm Hugs

:30s Single Leg RDL’s (15/ side)

:30s Reverse Lunges

:30s Inchworms

:30s Rest

Metcon

Metcon (No Measure)

1 ROUND

4:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP

20 Mountain Climbers

10 DB Deadlifts

STATION 2

AMRAP

40 Double Unders

10 DB Push Press

STATION 3

AMRAP

:30 Plank

10 DB Russian Swings

STATION 4

AMRAP

:30 Hollow Hold

10 DB Lunges

Finisher

Metcon (No Measure)

3 SETS

:30s Grasshoppers

:30s Plank Hold

:30s Rest