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🏈 JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! ⚽

Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS :20 ON // :10 OFF

Movement 1: Single Unders – Double-Unders

Movement 2: DB Deadlifts – DB Upright Shrugs*

Movement 3: Hollow Rocks – Supermans

Movement 4: Up-Downs – Burpees

*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action

yet.

Metcon

Metcon (Weight)

EVERY 1:30 FOR 8 SETS

5 Burpees

10 DB Hang Power Cleans

15 Double-Unders
Lung and grip burner for a moderate length. Burpees should be quick and swift, finishing these under :15.

The loading on the dumbbells should stay

light-moderate in order to get all 10 hang power cleans unbroken.

As for the double-unders … be light on the feet and snappy in the wrists. If double-unders aren’t in your toolbox yet, no problem! We can get some practice in for :15 or 30 single-unders.

Overall, athletes should have the goal of finishing each round within :50-1:00 and staying within that zone for all 8 sets.

Finisher

Metcon (No Measure)

OPTIONAL FINISHER

2 SETS

5/5 Single Leg DB Romanian DL

20 Alt. DB Plank Taps

30 Russian Twists