Workout of the Day, 12/06/2018

Spark CrossFit – Spark30

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Warm-up (No Measure)


10 Alt. Groiners

5 MB Push Press

10 Air Squats

5 MB Thrusters


Metcon (Time)



Cal. Bike

Hanging Knee Raises

Wall Balls
This is a well balanced triplet where the full body will get hit but there is a slight leg overload with the wall balls and biking. Pacing should be controlled throughout considering the moderate to high volume. RPM’s on the bike should be maintained on the first 2 rounds and then increase as the workout decreases in volume. Hanging knee raises should become grippy so have your athletes hold on. Wall balls are a full body hit and super breathy due to the range of motion of the movement. Have your athletes break these up into small sets if needed. Good scores should be closer to 12:00 with average scores under the 15:00 time cap.

By | 2018-11-30T16:30:20+00:00 December 5th, 2018|CrossFit|0 Comments