Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

MOVE warm up 8 (No Measure)

EMOM 8 (:45 on :15 off)

Min 1 – Row/Bike

Min 2 – Inchworms + Pushup

Min 3 –Lunges*

Min 4 – MB Thrusters

* Hold MB in goblet position in the 2nd round

Metcon

Metcon (No Measure)

1 ROUND

3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP

100m Run

10 DB Thrusters

STATION 2

AMRAP

100m Run

10 DB Hang Clean and Jerks

STATION 3

AMRAP

100m Run

10 Tuck-Ups

STATION 4

AMRAP

100m Run

10 Hollow Rocks

Finisher

Metcon (No Measure)

3 SETS

10 Cossack Squats (weighted)

8 Nordic Curls (with partner)

:30s Rest