Spark CrossFit – MOVE

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Calorie Row

5 Air Squat

5 Up Downs

10 Mountain climbers

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate after each movement, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing

12 Kettlebell Swings

12 Goblet Squats

12 Dumbbell Push Presses

Finisher

Metcon (No Measure)

2 SETS

:30s Side Plank R

:30s Glute Bridge Ups

:30s Side Plank L

:30s Rest