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

Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

5 Push-ups

Into…

1 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Slam Ball

10 DBL DB Snatches

10 Bent over Rows

Metcon

Metcon (Time)

RECOVERY WORKOUT

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 Slam Balls

15 DBL DB RDL’s

10 Tempo DB Bent Over Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

Rx+= (35/25) DB’s
Longer recovery workout with fairly simple movements. Two options with the stimulus today… for those that want a recovery style workout, we are looking for 30 minutes of smooth moving.

For those that want to push themselves and go hard, encourage them to increase the pace every round. For meters on the Rower we want athletes to finish 750m in no more than 3:00-3:30. For the rest of the movements, we want athletes to be in 1:00-1:15 range.

Make sure athletes use the 1:00 walking rest time to slow their heart rate before they start their next set.