Workout of the Day, 12/05/2018

Spark CrossFit – Spark30

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Warm-up (No Measure)


:30 Row

5/5 SA DB Strict Press

10 Hollow Rocks

10 Superman


Metcon (AMRAP – Reps)


:30 Max DB Strict Press

:30 Rest

:30 Max Burpees

:30 Rest

:30 Max Cal Row

1:30 Rest
Today’s workout should elicit a few different reactions. Muscle burning in the shoulders, breathing hard and a high heart rate. Loading on the DB strict press does not need to be heavy and should be something they can keep moving for the entire :30. The overlap of shoulders will hit on the burpees. The calorie row should leave them taking big breaths while they try to slow their heart rate down. All in all, people shouldn’t be killing themselves in round 1 but they need to understand that today they may not sustain efforts and that is okay and to be expected.

By | 2018-11-30T16:15:56+00:00 December 4th, 2018|CrossFit|0 Comments