Spark CrossFit – MOVE + LIFT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds (increasing progressions)

10 Calorie Row (increasing effort every round)

10 Air Squats – Jump Squats – MB Front Squats

10 Banded Pull Aparts – Underhand pull aparts – Overhead pull aparts

5 Ring Rows -Scap Pull Ups – Pull Ups

-then-

5:00 Coach led Pull-Up/ Muscle Up Practice

-then-

1-2 Half Partitioned Rounds of Choice:

Example

6 Wall Balls

4 Cal Row

2 Muscle-Ups/ Pull-Ups

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.